UNews - Dietitian

An Apple A Day - Trouble with Trans Fats

trevor.kenney — Thu, 24 Feb 2011 23:14:50 +0000

Are you used to grabbing a muffin for a quick energy boost? How about munching on a donut to fill your stomach until you can get home to eat? You may be filling up on trans fats and increasing your bad cholesterol (LDL).

Trans fats increase our bad cholesterol (LDL), and decrease our good cholesterol (HDL), making them the worst kind of fat for your heart health. According to Health Canada, Canadians consume about 8.4 grams of trans fats daily. That's bad news according to the World Health Organization and the National Academy of Sciences.

Trans fats are very useful in the fast-food industry because they are a very stable fat for repeated bouts of deep-frying. Trans fats are also found in processed or packaged foods because they increase product shelf life.

Their abundance in our food chain makes it almost impossible to consume no trans fats. The goal is to reduce trans fat consumption. Here are some tips to decrease your trans fat intake:

Eat less processed foods

Bake your own muffins using healthy oils such as olive, canola or sunflower oil.

Enjoy fresh rather than fried

Choose wraps, pitas, subs and sandwiches made with whole grain breads.

Limit fast food

Pack meals and snacks from home and avoid the inherent trans fats in most fast food products.

Smart snacking

If you want crackers, choose low fat crackers such as WASA bread, Ryvita crackers or Stone Wheat Thins. And keep nutritious snacks handy. Try eating nuts, seeds, fresh fruit, yogurt, homemade muffins, fig newtons, graham wafers and air-popped popcorn instead of doughnuts, cookies, chips, microwave popcorn or chocolate bars.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ's on-campus registered dietitian

For an individual nutrition appointment, call the Health Centre (SU020) at
403-329-2484. Initial sessions are $40.

For a look at the February issue of the Legend in a flipbook format, follow this link.

Proper eating habits start at home

trevor.kenney — Fri, 04 Feb 2011 16:49:43 +0000

By DIANE BRITTON

It is more difficult to eat a balanced diet when eating out, and much easier to overeat with restaurant mega-sized food portions.

The Canadian Community Health Survey shows that Canadian adults are eating less milk products, vegetables and fruit; but have still continued to increase our fat and overall calorie intake. In short, we're eating more calories and getting less nutrition.

Try these four easy tips to improve your eating habits.

Home is Healthier
Home-cooked meals allow you to control the sodium and fat content of your foods, with no unwanted trans fats. Include whole grains, vegetables, fruit, and calcium and iron food sources to balance your meals. You'll also benefit by saving money because you're eating out less!

Feast with Family and Friends
Studies show that families who eat together have healthier eating habits. If you're living away from family, make time to enjoy meals more often with roommates and friends.

Role Model
Do you find yourself making poor food choices around some individuals? If so, then it's up to you to take the lead. When you make healthier food choices, you'll discover people around you will begin to follow suit. Try snacking on yogurt, fresh fruit or vegetables and watch the people around you pick up your good eating habits.

Turn off the Tube
Make your meals a TV-free zone. Research shows that people who eat in front of the television eat more and have more trouble maintaining a healthy weight. So, turn off the TV and turn down the weight gain.

For an individual nutrition appointment, call the Health Centre (SU020) at 403-329-2484. Initial sessions are $40 per person.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ of Lethbridge's on-campus registered dietitian

This story first appeared in the Legend. For a full look at the January issue of the Legend in a flipbook format, follow this link.

Dietitian asks, is butter or margarine the better choice?

trevor.kenney — Tue, 11 Jan 2011 16:52:58 +0000

By DIANE BRITTON

Whether you choose margarine or butter, use them in moderation. Both products are 100 per cent fat content and both contain 4g of fat per teaspoon or 35 calories in each teaspoon
(5 ml).

When choosing a spread, it depends on a person's medical condition, family history, taste preferences and their overall dietary needs as to which is the best option to use.

Margarine

Margarine is made from vegetable oils and therefore is loaded in good fats, both monounsaturated and polyunsaturated, which help lower bad cholesterol (LDL). It also naturally contains no cholesterol.
Many margarines are a source of omega 3 fats, which is great for heart health, and serve as a source of vitamin D. If margarine is your choice, still remember to use it sparingly, and tub margarine is a better alternative than block margarine.

Butter

It takes 10.2 litres of fresh cow's milk to make a pound (454g) of butter. An old fashioned, natural process, butter does not undergo any hydrogenation. It contains about 50 per cent saturated fats; known collectively as 'bad fats' for our heart health, and does contain cholesterol.

However, new research reveals some hidden benefits naturally found in butter fat.

CLA (conjugated linoleic acid) is gaining solid support as a potent cancer inhibitor. Just one teaspoon (5 ml) of butter contains 19mg of CLA. CLA fat may also aid in fat loss and increased muscle mass.

Other micronutrients in butter include sphingolipids and butyric acid (a good saturated fat, because not all saturated fats are bad for us), which also shows cancer inhibiting potential. But that doesn't mean you can layer the butter on thick. If butter is your choice, again, use it sparingly.

With butter or margarine, always remember that moderation wins the nutrition race.

For an individual nutrition appointment, call the Health Centre (SU 020) at 403-329-2484. All sessions are $40 for community members, U of L students and employees.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ's on-campus registered dietitian

For a look at the full issue of the December Legend in a flipbook format, follow this link.

An Apple A Day - Butter or Margarine?

trevor.kenney — Thu, 16 Dec 2010 17:31:56 +0000

Whether you choose margarine or butter, use them in moderation. Both products are 100 per cent fat content and both contain 4g of fat per teaspoon or 35 calories in each teaspoon
(5 ml).

When choosing a spread, it depends on a person's medical condition, family history, taste preferences and their overall dietary needs as to which is the best option to use.

Margarine

Butter

However, new research reveals some hidden benefits naturally found in butter fat.

With butter or margarine, always remember that moderation wins the nutrition race.

For an individual nutrition appointment, call the Health Centre (SU 020) at
403-329-2484. All sessions are $40 for community members, U of L students and employees.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ's on-campus registered dietitian

For a look at the full issue of the December Legend in a flipbook format, follow this link.

Striking a Balance

trevor.kenney — Thu, 16 Dec 2010 17:25:49 +0000

Wow, the end of the year is once again upon us. I know everyone is looking forward to the break at Christmas, and an opportunity to rejuvenate by reconnecting with family and friends.

Last year at this time, we talked about taking small steps to make changes towards your own health and wellness. Hopefully you have had the chance to do that throughout the year.

When you take care of yourself, it shows, and you then have more energy to take care of those around you. You only have one body, so it's important to put into place some checks to make sure you are taking care of you. Now is a good time to check your health and wellness action plan and get a jump-start on any 2011 resolutions.

Increase Physical Activity

Recent research shows that people who sit for long periods of time are prone to higher rates of diabetes, obesity, heart disease and mortality. Why not try the 'Get Fit at Work' program – a series of stretching and strengthening exercises designed specifically for you, to try throughout your day?

Incorporating small bouts of physical activity into your daily routine is another way of increasing physical activity. Simple things, like parking at the furthest end of the parking lot, taking the stairs instead of the elevator and turning a coffee break into a walking break by walking around campus instead of sitting for that coffee.

Healthy Choices

Treat your body well by limiting your intake of sugar, tobacco and alcohol. Eat lots of fruits, veggies and whole grains.

Mental Fitness

Keep challenging yourself to keep your mind sharp. Try different puzzles and games, or sign up for a course – something new to challenge your mind.

Positive Thinking

Try to remember the bright side. If you focus on your personal strengths, such as experience, sense of humour and unique abilities, your outlook will be much brighter.

Connect with Others

A network of supportive people helps to keep your heart happy. Are your family and friends far away? Try volunteering or giving some of your time – this keeps the focus off of you and gets you thinking of others. Practising random acts of kindness is another activity that can really enhance the way you feel.

Give yourself the gift of health and wellness this holiday season, one small step at a time. Check back in February for our Vascular Risk screening event, as well as Winter Walk Day. We also have a variety of interesting subjects lined up for our Spring Semester Lunch and Learn sessions, including: Laughter Fitness, Stress Busters and Beyond, Terrasol Body Talk (postponed from this fall) and Spice up your diet (with dietitian Diane Britton).

Suzanne McIntosh is the ��Ѹ��Դ��߿�Ƭ's co-ordinator of Wellness Programs

For a look at the full issue of the December Legend in a flipbook format, follow this link.

Low prep solutions to eating well

trevor.kenney — Thu, 02 Dec 2010 21:07:48 +0000

By DIANE BRITTON

Eating well is challenging when your schedule is busy. Try these low preparation ideas to help create healthy meals when time is tight. The key to success is to plan and pack foods the night before. In the morning just get up, grab and go!

Quick and inexpensive breakfast ideas

• Dry cereal in a baggie, milk in a travel mug and an orange
• Hot cereal with milk and half a grapefruit
• Smoothie in a travel mug
• Whole wheat wrap with peanut butter and a banana
• Bagel, cheese and apple, chocolate milk in a travel mug
• Yogurt, frozen berries and whole wheat toast

Quick and inexpensive lunch ideas

• Sandwiches
Outside: whole grain bread, pitas, wraps, mini-pitas, bagels and buns
Fillers: tuna, salmon, peanut butter, cheese, cucumbers, sprouts, peppers, spinach/romaine lettuce, hummus, ham, chicken, beef, eggs, pork, turkey and beans
• Pack a piece of fruit
• Pack some vegetables in a baggie, including: carrots, salad, spinach, celery, onion, tomatoes, lettuce, cauliflower, broccoli, peppers and cucumbers
• Dairy or soy milk will boost the nutrition content of any meal

Quick and inexpensive dinner ideas

• Canned beans, brown bread, frozen peas and milk
• Wrap with refried beans or scrambled eggs, cheese, corn and 100% fruit or vegetable juice
• Pasta, tomato sauce with kidney beans or ground beef, milk
• Tuna melt on a bagel
• Leftovers. Make extra when you cook so you don't have to cook everyday! If you're cooking chicken, beef, pork or fish, cook a little extra, then cut and freeze to use later. Substitute meat for beans with any of the above ideas.

For an individual nutrition appointment, call the Health Centre (SU020) at 403-329-2484. All sessions are $40 for U of L students and employees.

Diane Britton is the U of L's on-campus registered dietitian

An Apple a Day - Low prep power fuel

trevor.kenney — Tue, 23 Nov 2010 21:02:52 +0000

Eating well is challenging when your schedule is busy. Try these low preparation ideas to help create healthy meals when time is tight. The key to success is to plan and pack foods the night before. In the morning just get up, grab and go!

Quick and inexpensive breakfast ideas

Quick and inexpensive lunch ideas

Quick and inexpensive dinner ideas

For an individual nutrition appointment, call the Health Centre (SU 020) at 403-329-2484. All sessions are $40 for U of L students and employees.

Diane Britton is the U of L's on-campus registered dietitian

A perfect time to assess health goals

trevor.kenney — Wed, 15 Sep 2010 21:05:25 +0000

It's all about U!

With the start of another new academic year, it is a great time to take stock of your own health and wellness. Over the next few months, there are many opportunities and resources available on campus to help you assess your well-being.

Get Fit at Work Stretching and Strengthening

Do you find your back is sore after sitting at your desk for long periods of time? Maybe you have sore knees or shoulders because you are constantly reaching, squatting or lifting in your job. Or maybe you are like me and feel stiff and sore just getting out of bed in the mornings.

Kinesiology student, Jeanine Baxter, will be leading group sessions for our brand new stretching program. It involves exercises that can be done while you are at work.

Bring your lunch, but be ready to try out some of these simple but effective stretches.

Sept. 20 – 12:15 to 1 p.m., Andy's Place
Sept. 23 – 12:15 to 1 p.m., Markin Hall Atrium
Sept. 28 – 12:15 to 1 p.m., Andy's Place

Take Charge of Your Heart

Find out your general health status, or if you are at risk for heart or other related diseases by taking part in the Vascular Risk Screening program.

There are still limited spots available in this very popular program. New this fall, vascular risk screening participants will have the opportunity to attend three Eating for Heart Health education sessions. They will also receive a free one-on-one lifestyle session with a fitness consultant.

Health and Wellness Resources

U of L Fitness Centre

Arrange a personal fitness consultation or, better yet, bring a friend and get a better deal. Contact the Fitness centre by calling 403-329-2706.

Employee Assistance Program (EAP)

The Employee Assistance Program is a great resource for those who may already be feeling stressed. Contact the EAP at 403-329-2494 or e-mail eap@uleth.ca.

Healthy Eating

If you want to know more about healthy eating, contact registered dietitian Diane Britton through the Health Centre at 403-329-2484. She has excellent nutritional plans for busy, working families.

Blue Cross Health and Wellness Companion

Your Blue Cross companion includes a health risk assessment, comprehensive health library, personal health record and monthly health news updates. It is available at www.ab.bluecross.ca/group_hwc.html

Upcoming events

Oct. 14 | Wellness Café, 10:30 to 11:30 a.m. in the Markin Hall Atrium

Oct. 27 | Life Balance Fair, 11 a.m. to 1 p.m. on the 1st Choice Savings Centre for Sport and Wellness track. President Mike Mahon will be 'virtually' available to provide his vision of wellness at the U of L.

As usual, please send your comments, suggestions or feedback to suzanne.mcintosh@uleth.ca or wellness@uleth.ca

Suzanne McIntosh is the co-ordinator of wellness programs at the ��Ѹ��Դ��߿�Ƭ

Health Centre now open for clinics

trevor.kenney — Tue, 24 Aug 2010 20:18:14 +0000

The ��Ѹ��Դ��߿�Ƭ of Lethbridge Health Centre is offering a pair of clinics in advance of opening for full-time services beginning Sept. 7.

Two clinics, Tuesday, Aug. 24 and Tuesday, Aug. 31 from 9 a.m. to 4 p.m. each day, kick off the fall semester. Beginning Tuesday, Sept. 7, the Health Centre will be open from 9 a.m. to 4 p.m., Monday through Friday.

Located in the Students' Union Building (SU020, 403-329-2484), the Health Centre offers a variety of services to students, staff or faculty of the ��Ѹ��Դ��߿�Ƭ of Lethbridge.

Following is a brief summary of the many services offered.

Physician clinics – we can do annual physicals for both men and women, STI testing, birth control options and prescription renewal.

Dietitian services – If you have any specific dietary concerns or needs, Diane Britton RD is here in the Health Centre to assist you.

Psychiatrist services – Those having difficulty coping in this new environment or who have issues that are already being treated; counselling services or one of the staff doctors can assist with these needs and refer to our on-campus psychiatrist if necessary.

Chiropractor services – Dr. Douwer is available every Wednesday afternoon and Friday morning. Please call 403-329-2484 to book an appointment. Charges do apply.

Massage Therapy – Jarvis Larson is available Thursday mornings. Once again, charges do apply.

Nurse Services – If you have health concerns, are in need of information or just want to speak with a nurse, call 403-329-2484 and book an appointment to see either Lori Weber or Dianne Carter.

Dietitian warns against calorie-laden drinks

trevor.kenney — Thu, 08 Jul 2010 21:25:45 +0000

By DIANE BRITTON

Calorie-laden drinks may feel great on your taste buds but they are not good for your waistline. Even though many drinks contain the same amount of calories as a decent sized snack, they don't contribute to your food satisfaction, and therefore likely won't decrease the amount of food you choose over the course of the day.

Choose your drinks wisely with these tips to help you re-think your drink.

Drink more water

Water is the best thirst quencher by far. If you hydrate properly you won't eat food when your body is really just thirsty.

Only 100% real fruit juice

If you read "beverage, drink or punch" on the label, it is mostly sugar water.

Choose milk over pop

Milk has an appetite controlling protein and is loaded in nutrients.

Dilute your juice

If you just can't do without juice, try diluting it with water, either plain or carbonated.

Size matters!

Choose smaller amounts, or if your favorite beverage only comes in one size, share it with a friend or bargain with yourself to only drink half and save the rest for the next day.

What's in your coffee?

Java junkies can choose to add low fat or fat free milks. Also, limit the occasions when you add syrups, sugar-laden creamers or whip cream.

Moderate alcohol intake

If you drink alcohol, moderation is the key. Health Canada recommends not more than two drinks daily for men and not more than one drink daily for women.

Stock your fridge

By purchasing sugar-laden drinks less often, you'll naturally drink healthier choices.

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for U of L students and employees.

Diane Britton is the ��Ѹ��Դ��߿�Ƭ of Lethbridge's on-campus registered dietitian

UNews - Dietitian

An Apple A Day - Trouble with Trans Fats

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Proper eating habits start at home

Related Topics

Dietitian asks, is butter or margarine the better choice?

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An Apple A Day - Butter or Margarine?

Related Topics

Striking a Balance

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Low prep solutions to eating well

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An Apple a Day - Low prep power fuel

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A perfect time to assess health goals

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Health Centre now open for clinics

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Dietitian warns against calorie-laden drinks

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