Meal Planning Made Easy! – April 4, 2016

meal planning

 

Meal Planning Made Easy! – April 2016

Date: April 4, 2016

Time: 7:00pm-8:30pm

Location: Ladner Baptist Church – 5624 Ladner Trunk Road, Ladner, BC

Meal planning can be made easy! Join our Registered Dietitian, Katie Huston and gain hands-on experience in the kitchen to improve your skills, confidence, creativity and inspiration in the kitchen and learn the art of meal planning!

Lack of time (especially during the work week) and getting bored of the same old meals are two reasons that some of us struggle with planning healthy meals for the week. Katie will help you learn some basics of healthy meal planning skills and then put it to practice and make a meal to enjoy, plus a few meals to take home to have during the week.

If you have any questions about the class prior to purchasing, please contact Katie Huston, RD at 604-283-7827 or katie@alongsideyou.ca.

**Please note, we need a minimum of 8 participants to run the class. We reserve the right to cancel classes due to lack of attendance, and will provide a full refund if this is necessary. We will attempt to give as much notice as possible.**

 

 

Nutrition Month News

nutrition month

Nutrition Month

An Introduction by Katie Huston, RD

Did you know that March is Nutrition Month? Every March, Registered Dietitians across Canada promote healthy eating during a fun, themed campaign to help Canadians make healthy food choices. This year’s theme is taking a “100 meal journey” and making small changes, one meal at a time. The Dietitians of Canada have organized a national nutrition month for many years and we are excited to be a part of it this year at Alongside You! Making changes in our eating habits and nutrition can be a challenge, and we’re hoping that this month we can help make it a little easier for you. What’s one of the biggest pitfalls of making changes?

Too often when we try to make changes, whether its changes to our eating habits or exercise routines, or something entirely different, we tend to set goals that are too high and ultimately unrealistic. If we set smaller more attainable goals and aim to make easier, smaller changes, these changes are more likely to stick! Sometimes we trick ourselves into thinking that some of the changes we want to make are too easy, too simple, or not signifiant. This is completely untrue! While it may take a little longer than you might want, smaller changes are much easier to make and are much more likely to happen and stay for the long haul. Think about it, any positive change that you make won’t be as beneficial to your health if you can’t stick with it!

This March at Alongside You we are celebrating Nutrition Month by sharing an inspirational tip and photo every day to give you some ideas of what these small, achievable changes towards healthier eating habits could look like.  Whether you want new healthy recipe ideas, help and guidance with portion sizes, or want to make healthier choices at restaurants, there is something for everyone this Nutrition Month.  This March, join us and take the pledge to take a 100 meal journey and let’s see where it leads us!

Catch our tips on our Facebook page, Twitter, and Instagram, and follow us so you get all the updates and so we can share our successes!

Food Cravings – 3 ways to beat them!

food cravings craving change alongside you ladner tsawwassen

Food Cravings got you down? 3 Ways to Jumpstart a Happy and Healthy 2016!

Are you feeling guilty about overindulging in rich food and beverages over the holiday season? Perhaps you have a New Year’s resolution to lose weight, get in shape, or just eat “healthier.” If this sounds like you, then you are not alone! As a Registered Dietitian I work with clients on these types of goals all year long, but I definitely notice an increase in these goals during the months of January and February!

While there is nothing wrong with using the New Year as motivation to improve your health, I have a few words of advice (and caution) to share when trying to change your behaviour around food cravings:


 

    1. Ditch the “all or nothing” thinking.This is the main reason I am wary about using the New Year as a fresh start and motivator to lead a healthier life. We tend to try to do things perfectly, so when we set New Year’s resolutions, we aim big! Have you set goals like eliminating “junk food” entirely or going to the gym every single day? When we aim for perfection, we set ourselves up for failure. Imagine setting a goal of achieving 100% on your math test and then being upset when you get 95%….that is all or nothing thinking. Instead of aiming to eat perfectly healthy all of the time, try to follow the 80/20 rule. Stick to your healthy eating habits 80% of the time and allow a treat, guilt-free, 20% of the time. Food cravings happen to everybody, and often, feeling guilty leads to eating more treats, and then putting off healthy eating goals until the next day, week, or even next year until we can be perfect. It is a viscous cycle. Allow treats, don’t let yourself feel deprived, and don’t beat yourself up! If you have a cookie, that’s ok, just enjoy the cookie and move on. Maybe add five or ten minutes to your walk tomorrow. If you feel guilty and decide to wait until you can be perfect, one or two cookies may turn into ten.

 

    1. Set realistic goals that are action oriented.If you have a goal to lose weight, translate that into what action you are going to take to lose weight. Maybe you will go for a walk three times per week and aim to eat out at restaurants no more than two times per week. Perhaps you may aim to have veggies at both lunch and dinner and a fruit at breakfast. See how specific these goals are? Food cravings are usually specific, our goals should be too!

 

  1. Aim low and go slow.It is much easier to achieve them when you know exactly what you are going to do. Be specific, and start with a goal that you are at least 70% sure that you can achieve. Remember you can always set another goal once you achieve the first one. Perhaps once you are regularly walking three days per week you could set a new goal to aim for four days per week. If we set goals that are unrealistic and we don’t meet them, we feel discouraged. If we set small realistic goals that we can achieve and build on, we feel motivated. Sounds simple I know, but try it!

 

I find that when it comes to improving our eating habits, it often comes down to strategies like these. It is not just about knowing exactly WHAT to eat (or in the case of food cravings, what not to eat). These are also lifelong skills that we can use in many aspects of our lives besides healthy eating and exercise.

Starting January 13, 2016 I am running a workshop called Craving Change that is all about exploring the reasons WHY we eat and developing strategies and eating habits to cope with food cravings that come from reasons other than hunger such as stress, boredom or emotions. If this workshop interests you, contact me for more details or you can register online right now. Let’s start a happy and healthy new year together!

– Katie Huston, RD

Slow cooker minestrone soup recipe!

Slow Cooker Minstrone Soup

Ingredients:

  • 6 cups (1500mL or 1.5L) no salt added chicken broth*
  • 1 large can of diced tomatoes (796mL), no salt added
  • 1 large can (540 mL) of cannellini beans, drained and rinsed**
  • 1 large onion or 1 ½-2 smaller onions, diced
  • 2 ribs celery, diced
  • 2 large carrots, peeled and diced
  • 1 cup green beans, cut in halves or thirds
  • 1 small zucchini, diced
  • 3 cloves garlic, minced
  • 1 ½ teaspoons dried oregano
  • ¾ teaspoon dried thyme
  • ½ cup cooked small spiral noodles (or other “shorter” noodles of your choice!)
  • 4 cups chopped fresh spinach
  • Salt and pepper to taste


  • Directions

    1. Sauté onions, celery and garlic in 2 teaspoons of canola oil over medium-high heat, until softened (about 4-5 minutes).
    2. Combine cooked onion mixture, broth, tomatoes, cannellini beans, carrots, green beans, zucchini, oregano, and thyme in a large slow cooker, and cook on low for 6-8 hours.
    3. For the last 15 minutes of cooking, add spinach and already cooked noodles.
    4. Add salt and pepper to suit your taste buds and enjoy!


    5. * You can make this recipe vegetarian by replacing the chicken broth with vegetable broth
      ** You can substitute red kidney beans for the cannellini beans if you prefer