Beat the Food Blues at Winterlicious with Tips from a Registered Dietitian

This is the final week to taste test at Winterlicious Toronto 2015; this fun annual event is an exciting culinary experience that gives you a chance to indulge, tasting cuisine from around the world at a price point that won’t leave you feeling overdone. For all of you foodies out there, this is a great opportunity to get out there and try something new, exotic, or even traditional – and you’ve got 200 of Toronto’s top restaurants to choose from!

Wait – what if you’re trying to watch that figure? Does Winterlicious sound like just the type of temptation to make you fall off the wagon? Besides the usual ‘make reservations in advance’ type of tip, here are some others from a registered dietitian that will help you stay on track and let you enjoy everything this great event has to offer.

1. Start by asking for the nutritional information for whatever dish you are most interested in.
2. When dining with a friend, split the main course and start with a house salad with low fat dressing. These days, meal portion sizes are often far larger than we need them to be (we’ve all left a restaurant feeling full after attempting to finish everything on the plate), so splitting the meal not only saves the dough, it saves you from that doughy feeling afterwards.  
3. When choosing from the menu, look for options that contain items from all four food groups: vegetables and fruit, grain products, milk and alternatives and meat and alternatives. This works to make the meal more balanced.
4. Try to skip the fried dishes – we know this can be difficult – but baked, broiled, roasted or grilled foods taste just as good and are way better for that waistline. Use this tip any time you dine out – and it never hurts to ask the server if a dish listed as fried can be done differently.
5. Also, try to skip those dishes that are covered in rich (meaning high fat and high sodium) sauces or gravy – or at least ask for them on the side so that you can control the amount you are eating.

Taking advantage of Winterlicious doesn’t need to mean gaining back those hard lost inches – just be smart about how you indulge and you will find that it doesn’t have to be that tough!

For more tips to stay fit and still enjoy food please contact Athletic Edge Sports Medicine today by calling 416 800 0800 and speaking with our registered dietitian, Stefanie Senior, or visit us online at www.aesm.ca.

Toronto Oktoberfest – How a Registered Dietician Can Help You Beat the Temptation

It is that time of year again – bring on the beer and bratwurst! Toronto Oktoberfest begins next weekend, October 3-4, and enthusiastic revellers in their lederhosen will be out in droves enjoying the festivities. But wait – all that merriment and all of those munchies can wreak havoc on your midsection! Instead, take these tips from a registered dietician to the bank and help beat the temptation.

Tip #1: Eat breakfast – and lunch if you are not going until later. We honestly can’t stress this enough. Thinking that a missed meal will help you feel less guilty because of the extra calories isn’t a great way to start things off. Instead, all that this approach is likely to do is encourage you to eat more. It is kind of like going grocery shopping on an empty stomach – if your tummy isn’t telling you off before you even get to Oktoberfest, you are less likely to indulge over the course of your time there. Stock up on a low fat, high protein meal before you go and you won’t feel so inclined to try absolutely everything this event has to offer.

Tip #2: On that note, no matter what, don’t try absolutely everything this event has to offer. We know, it can be tempting to want to taste test all of the best Bavarian fare placed in front of you – but try and hold yourself back. Peruse the offerings and then choose the one or two items that really strike your fancy. Also, maybe this is a ‘cheat day’ but it is always smart to keep those healthy eating habits in mind. When in doubt, always try and pick the healthier option – we are sure that no matter what you choose, it will all be delicious!

Tip #3: Of course we are saving the best for last (or perhaps in this case it is the worst) – limit your alcohol consumption. What! We know – it is Oktoberfest, but booze is really just empty calories and a wicked kick in the butt the next morning, so like with food choices, pick a few top contenders and sample away.

In the end, we all know that eating healthy is super important, but we also know that it can be super difficult. If you find yourself struggling to eat healthy, even on a semi-regular basis, maybe it is time to get some support. Even just having a registered dietician plan out your weekly meals, taking into consideration your likes and dislikes, can make a huge difference.

For more on healthy eating, both during and after Oktoberfest, or to talk with our registered dietician, Stefanie Senior, please visit http://aesm.ca/?utm_medium=social&utm_source=blogger   

Tempted by the Taste of the Danforth? Tips from a Registered Dietician

Foodies rejoice! It is that time again – the Taste of the Danforth is right around the corner, and if you are anything like us, this annual event promises a wealth of tasty choices that already have your mouth watering. But what if you are trying to watch that waistline and feel as though a trip to this festival is going to throw you right off that skinny ship? Don’t spoil that temptation – use these tips from a registered dietician to help you stay on track!

According to our registered dietician, the best advice to start out with is to make smart choices. The Taste of the Danforth offers an amazing number of choices to tempt you – but when it comes to healthy choices, not all are created equal! When you head to this food festival, or any eating event for that matter, sure you want to give different dishes a try, but make sure that those you choose are not only tasty, but better for your belly at the same time.

Limit calories by choosing water instead of specialty drinks or high-calorie soda. Rather than wasting those precious calories on drinks, opt for H2O when you are looking for something to quench your thirst. That way, you only have to worry about the food facts – not those easily forgotten-about drinks.

Bring on the veggies and fruit. Sure, most of us are looking for the specialty items and not paying too much attention to what may be missing from a dish, but try your hardest to choose an option that has at least some green elements.

Don’t go on an empty stomach. One of the worst things that you can do before you go is to skip breakfast or lunch (depending on the time you attend). Going on an empty stomach just tempts you to eat more. The morning of, try to eat a well-balanced, protein rich breakfast – this will help you better deal with the plethora of enticing options and stop you from overindulging.

Afterwards: exercise! Instead of heading home with a feeling of fullness and plunking yourself on the couch, get your body moving. We are not suggesting a two-hour session at the gym, but a nice walk or leisurely bike ride can help to burn off some of those extra calories with the added benefit of helping to get rid of some of the guilt!

For more tips and advice from our registered dietician, please contact Stefanie Senior at Athletic Edge Sports Medicine today by calling 416-800-0800.

Shedding Winter Weight – Get Your Body Back With a Registered Dietician

AT LAST!! Winter is winding down with the first vestiges of spring peeking through the clouds. Soon enough (well, maybe not "soon enough" for some) we will be back out there enjoying the sunshine and warmer weather. But, yikes, wait!! Warmer weather also means less clothing – meaning no more hiding behind those bulky winter sweaters and snuggling up in track pants. If you want to start shedding some of that comfy winter weight, why not get turbo-charged with the help of a registered dietician? 

Why? Because we all know how difficult it can be to lose weight (it's not even a fraction as easy as putting weight on) and for most of us, typical diets don’t garner long-term results. While a quick fix seems great, what's the point if you just gain the weight back a few months down the road? Not only is that strategy a lot of wasted effort, it's arguably damaging to your metabolism in the long term too. So if a one-size-fits-all approach to weight management doesn’t actually fit anyone, why bother? 

The benefits of working with a registered dietician are vast, but the most significant is the creation of your own individualized program - a collaboration between you and your dietician, factoring in your goals and lifestyle. It also includes establishing a meal plan that doesn’t leave you feeling starved throughout the day, taking into account which foods you prefer around the limits of one's budget. This makes sticking to the regimen far easier. Who wants to live a life of deprivation eating salad for breakfast, lunch and dinner, in pursuit of an unrealistic outcome?  Rare is the person who can maintain a menu that rigid, so a healthy and satisfying meal plan that gives you an extra boost can mean the difference between success and failure. 

A registered dietician will also help you to set fitness goals and work with you to stay motivated. It's a given that any smart weight management plan should include exercise, but a surprising number of "diet strategies" disregard exercise. When your body revs-up to burn calories from physical exertion, staying in shape with reasonable effort is an obtainable result. Be it a gym, yoga classes, or designing a workout routine for home, a registered dietician will work with your lifestyle to make routine exercise easy, fun, and achievable. 

Don’t let winter weight keep you down, not to mention overdressed while hiding behind your winter wardrobe. Work with someone trained and experienced in transforming people through an effective, healthy, long-term weight loss program.  Reach your goals and say hello to a lifestyle makeover!  

For more information about weight management, or to speak to our registered dietician Stefanie Senior, contact Athletic Edge Sports Medicine at 1-416-800-0800.

Holiday-Ready Eating Tips with a Registered Dietician

It’s that time of year again: the holiday dinners, parties and get-togethers that always mean copious amounts of delicious food. This often means having to buy a new outfit for that New Year’s Eve party because the usual ones don’t fit anymore. Depressing!! This year, stay healthy even when faced with the temptation that is synonymous with the holiday season.

Here are our top 5 holiday-ready eating tips:

1.     Eat breakfast and lunch everyday – don’t skip out just because you know there is a chance of overeating at a holiday dinner. Why not? If you don’t eat all day, your metabolism slows down, which can then lead to even more overeating. Even better: ramp up your protein intake during the day so that you won’t arrive at the soirée hungry!

2.     Socialize. Family meals or friendly get-togethers are a perfect excuse to chat while you eat. And the longer it takes you to finish what is on your plate, the more time your tummy has to register that it's full. This will stop the often inevitable second helping. Just make sure not to talk with your mouth full!

3.     When hosting, make sure that you offer choices you would want if trying to eat healthily. Also try to cut down on the extra fatty choices. When asked to bring a dish, offer something that you know is healthy, or take a version of a traditional dish you can make in a healthy way. For example, if you are asked to bring a dessert, go with a fruit tray rather than a cake covered in frosting.

4.     Don’t over-imbibe. The holidays often offer a wide array of fancy drinks to choose from, but so many of these are anything but tummy-trimming (think eggnog!). When out, don’t stick to the fancy drink menu with options full of creamy liquors or sugary syrups – maybe try one and then move to something a little health-and-hip conscious. And try not to over-do it!

5.     Use the winter weather as an excuse to enjoy a winter activity for exercise. Go for a walk around the neighbourhood to look at the decorations and lights. Take up snowshoeing or cross country skiing in local green-spaces, parks or forests. Don’t use the cold weather as justification for curling up on the couch (as tempting as it may be). Hibernation is for the bears – and they don’t eat for months!

Still feeling anxious even with this handy-dandy list? Meet with a registered dietician to get some extra holiday eating tips or tips on how to keep this season's weight dangers at bay. Treat yourself to keeping extra pounds from building up just because you've attended and enjoyed some holiday parties. A registered dietician can help you achieve and maintain a comfortable weight in a healthy way that doesn't keep you from having fun.

For more holiday-ready tips or to speak with our registered dietician, Stefanie Senior, contact Athletic Edge Sports Medicine at 1 (416) 800-0800.

The Gourmet Food and Wine Expo – A Fantastic Opportunity to Achieve Weight Management Goals

If you are a foodie that loves to try out new dishes, recipes and ingredients, then the Gourmet Food and Wine Expo, taking place from November 15^th to the 18^th at the Metro Toronto Convention Centre, might be just the thing to pique your appetite. This extravaganza of edible delights gives you the chance to try out the latest and greatest wines, cheeses and other gourmet foods.

A conundrum many face during an exciting event like this how to balance enjoying the event without impacting healthy eating plans.  Here's where the help of a registered dietician can ensure that your foray into the world of wine and cheese doesn't overthrow your diet.

What can a registered dietician do for you? A lot! This person offers a wealth of nutritional counselling, either in a group or on your own, weight management programs, workshops to deal with cravings, grocery shopping tours and customized nutrition education seminars that rev up your journey on the path to healthy and effective weight loss.

No cookie cutter approaches here. But you have to be sure to seek a registered dietician who offers individualized service to meet your needs. By identifying your goals, desires and needs, a registered dietician can establish a unique meal plan for weight loss that takes into account your tastes, food preferences and budget. This makes following the plan easy for you, and this is essential to your success.

A registered dietician will set out a meal plan for weight loss that accomplishes a number of different things. The strategy may include attaining and maintaining your target weight, without sacrificing those necessary nutritional components that keep you healthy. Their assistance may also involve managing health conditions (allergies, food intolerances, etc) and controlling appetite and cravings.  You can also learn how to eat healthy at home and on-the-go by reading labels properly (a must at the Expo).

Are you tired of continually trying to get the weight off – or keep it off – on your own but never sticking to the plan? Or reaching a plateau that never ends? Get motivated - and stay that way - with the help of someone who knows what you need. A registered dietician can help you enjoy those foods you love, including all of the tasty treats at the Gourmet Food and Wine Expo, and help you establish and maintain a weight management plan that works for you.

For more information about weight management, or to speak with our registered dietician Stefanie Senior, contact Athletic Edge Sports Medicine at 416- 800-0800.

Need Weight Management after Summer Splurging – A Registered Dietician is the Answer

The summer, for most people, often involves a higher level of physical activity than the winter months. Sports such as volleyball or baseball, marathons and triathlons for the avid runner, or annual cycling events are all ways to stay in shape during the summer season. However, the summer also represents a time of indulgence in the form of food festivals like Summerlicious, Taste of the Danforth, or various Ribfests taking place all across the city.  Add - for good measure - cultural festivals like Caribana, Brazilfest or the Festival of South Asia, all of which offer up delicacies from around the world, and you've got a recipe for a load of over-eating.

So if you find yourself enjoying some worthwhile summer splurging, what better way to get back in shape and eating healthy again than with a registered dietician? Proper weight management involves far more than just adding in some random vegetables on days that you're not frequenting a special food-related event.  A registered dietician can help you get things back under control.

How? Chances are pretty good that at least once in your life you’ve tried to lose weight and get fit on your own, right? We all know how tough it can be to get the ball rolling and shed unwanted pounds – but with the support and guidance of a professional registered dietician, (trained and experienced with helping people get fit and healthy), this task becomes a whole lot more manageable.

Do cookie-cutter approaches hold little appeal for you? A weight management system catered to your own individual wants, needs and goals will be far more effective than one meant to work for everyone (thereby working for very few). By taking into account your own schedule, budget, exercise and food preferences, a registered dietician will give you the tools you need for long-term success, avoiding unrealistic targets and advice.

What other kind of support is available from a registered dietician? Services such as nutrition counselling, weight management, grocery shopping tours, and nutrition education seminars are all important parts of any weight management plan. Having someone by your side every step of the way for motivation and support is a strategic way to achieve your weight-loss goal.

Don’t settle for "lettuce-only" type fad diets or unnecessarily rigorous exercise routines that make you a begrudging slave to the gym - these are impossible to stick to, and inevitably will mean nothing lost except your money. Get the right support and weight management guidance from a registered dietician and watch your goals materialize.

To find out more about weight management or to make an appointment with our registered dietician Stefanie Senior, contact Athletic Edge Sports Medicine by calling 416-800-0800.

March Break is Coming Up – Your First Step to Getting in Shape and Healthy Weight Loss is a Registered Dietician

With March Break just around the corner, you may be thinking about getting in shape and toning up.  Whether your options involve a vacation to a sunny destination requiring a week spent in a swim suit, or simply setting some quality time aside for some outdoor exercise with the kids, now is the time to get started.  A healthy weight loss plan can get you in better shape for March Break quicker than you think.

There are so many different diet and exercise plans out there promising quick results. Some offer instant fixes to curb cravings, or expect you to cut out certain foods entirely – many of which may actually be healthy for you. Other fads promise weight loss without exercise. Finding a long-term solution for healthy weight loss, through a realistic plan that includes increased fitness, will depend on your health and personal goals.

Registered dieticians, whether in one-on-one or in a group settings, can help you set and achieve goals for healthy weight loss. Motivation and support can do wonders to keep you on track, and a registered dietician serves as a healthy weight loss coach offering advice that increases your chances of success.

Be realistic about what results your healthy weight loss plan should offer.  Again, by sitting down with a registered dietician, you will be able to establish a meal plan for weight loss that utilizes your food preferences and helps you budget wisely. As part of your food management counseling, you will also get tips about how to control food cravings, understanding food labels, and tips for eating smartly when you are not at home.

We all know that exercise needs to be a part of any healthy weight loss plan, especially if you want to tone up, so another important benefit of working with a registered dietician is that they will work with you to create an exercise plan that fits your schedule. 

We all know it’s far easier to say we’re going to lose weight than to lose it. This is why a registered dietician’s input can be instrumental to your transformation and success.  Let their support, encouragement and advice help you achieve your healthy weight loss goals and get you March-Break-ready.

For more information about establishing a healthy weight loss plan or to speak with our registered dietician, Stephanie Senior, call Athletic Edge Sports Medicine at 416 800 0800, or visit www.aesm.ca