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March 2017

Going Meatless

March 20th, 2017|

March is nutrition month and the Dietitians of Canada plan and implement unique themes and campaigns each year for the occasion. This year the theme is in making small changes, one meal at a time.

It may be overwhelming to consider changing your eating habits or creating a meal plan in an attempt to adopt a healthier lifestyle, however, making a simple and subtle change can be relatively easy. An example of a small change you can make is to substitute a typical meat -based dinner with a vegetarian dish, or committing to make one day per week a vegetarian, meatless day.

Eat Right Ontario suggests that going meatless once a week offers many protective benefits. In addition, The Healthy People 2010 report recommends lowering consumption of meat by 12%, which conveniently works out to be one day per week of meatless eating. These recommendations are given because of the potential health benefits of exchanging meat with other nutrient rich foods such as vegetables, which contain high amounts of vitamins, minerals, and fibre. Another major benefit of this small change in diet is decreasing intakes of saturated fat, which may, in high quantities, increase your chance of heart disease and stroke. In addition to the nutritional benefits of meatless meals, the Food and Agricultural Organization suggests that consuming a plant-based diet can be beneficial for the environment through fewer greenhouse gas emissions used in meat production. If you are concerned about the potential loss of protein from your diet, there are plenty of plant-based foods that are packed with high quality protein such as soy (tofu, edamame, soy milk), and quinoa. An example of a quick and easy vegetarian stir-fry is shown below. Other examples of vegetarian meals include curried lentils, sweet potatoes, cauliflower dishes, a mango black bean salad, and a quinoa lentil pilaf.

For these recipes and to learn even more information about eating vegetarian visit eatrightontario.ca.

By: Allison Brown, Dietetic Intern

References:

1) http://www.dietitians.ca/Your-Health/Nutrition-Month/Campaign-Plans.aspx
2)http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/going-meatless
3)http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/build-muscle-no-steak-required
4)https://www.eatrightontario.ca/en/Recipes/Vegetarian/Sweet-Chili-Tofu-Stir-Fry.aspx#.VjjQm7TKYlI

June 2016

Locations Open for Summer

June 27th, 2016|

On campus and hungry? Fear not, many locations remain open for the summer session!

Grab breakfast at New College, or head over to Chestnut for breakfast and dinner. Robarts Cafeteria, The Cube, The Green Beet, Sammy’s Student Exchange, Innis Café, Café Reznikoff, OISE, and The Exchange Café also remain open. In MSB, Not Just Greens and Stone Oven Pizzeria remain open, and in Sid Smith, Gourmet Burger and Tortillas are available. All Starbucks, Second Cup, Tim Hortons, and Veda locations are open for business.

Check out our locations page for each hours of operation!

January 2016

Hydration: The Secret to Better Workouts

January 15th, 2016|

Working out is great for your body, mind, and lowering stress. However, many of us make the mistake of not drinking enough water while exercising. Not only can dehydration lead to muscle cramps and serious heat illness, but it can also hurt athletic performance.

Being hydrated means that our bodies have enough water to function properly. Each day, we drink fluid, but also lose body water from sweat, urine, and from exhaling. When the balance is tipped between what we drink and the fluid we lose, our bodies can become dehydrated.

When does dehydration start to hurt your workouts? If you are doing intense aerobic exercise like running, your heart and lungs are working hard, and your body loses fluid. Losing more than 2% of your body mass through water during exercise can lower your athletic performance. What does this look like? Let’s say you weigh 160 lbs. If you are less than 157 lbs right after an intense 2 hour run, then you have lost about 2% of your body weight. This quick weight loss is not fat…it is likely because of water loss through your sweat and breath. However, because you have lost 2% of your body weight in water, your heart needs to work even harder to pump the body with blood, which transports the oxygen and nutrients that you need. If you go to work out again without replenishing your body water, you are going to feel tired, and the exercise you are doing is going to feel harder than it should. Staying hydrated by drinking enough fluid helps your body to work properly, and feel more energetic: perfect ingredients for better workouts.

How much water should you drink?
How much does your body need you to drink while working out? The answer is that it all depends! The intensity, length of exercise, weather, clothing, and your body’s metabolic rate all play a role in how much fluid you need.

Some signs that you are drinking enough water are that you don’t feel thirsty often, and that your urine is colourless or light yellow. If it is dark, or of less volume than about 1.5 litres, you might be dehydrated.

Here are some general guidelines for hydrating before, during and after exercise.

Before

  • Drink about 2 cups (500 mL) of water, 4 hours or more before working out.
  • Drink about a cup (250 mL) of water, 10-15 minutes before exercise.

During

  • For every 10-15 minutes while exercising, drink between 1/3 to 1 cup (80-250 mL) of water if you are exercising for an hour or less.
  • Once you have passed 60 minutes of working out, its time to pull out a sports drink. For every 10-15 minutes after this point, drink 1/3 to 1 cup (80-250 mL) of sports beverage that has electrolytes and carbohydrate.

After

  • If you weigh less after your workout, chances are your body has lost a lot of water. Drink 2.5-3 cups of water for every 1 pound lost, within 2 hours after working out.

Remember, what you are drinking matters! Not all beverages are created as equals. Surprisingly, some drinks actually dehydrate your body: alcohol and highly caffeinated drinks. While alcohol and caffeine can be fine in moderation, focus on drinking water throughout the day.

For more information on what to drink during exercise, check out this resource from the American College of Sports Medicine: https://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf

Cheers, to better workouts!

By Lauren Kennedy, BASc, MScFN Candidate

References

Kenefick, R.W & Cheuvront, S.N. (2012). Hydration for Recreational Sport and Physical Activity. Nutrition Reviews. Retrieved from: http://onlinelibrary.wiley.com.proxy1.lib.uwo.ca/doi/10.1111/j.1753-4887.2012.00523.x/epdf

December 2015

The Leftovers

December 26th, 2015|

Christmas is over, dinner was delicious…but here’s so much of it left over! And you know your mom is going to send you home with three containers full of turkey and potatoes, at least. Here are a couple easy recipes using your average Christmas dinner leftovers to make something new and tasty!

But remember, cooked leftovers should be eaten within 4-5 days, and be stored in airtight containers to reduce the risk of food poisoning! It’s best to store leftovers in the fridge two hours after cooking—this will reduce bacteria growth. Be careful to reheat well.

Here’s an easy recipe for Potato Cakes, made right from the leftover mashed potatoes from last night’s feast! Of course, there are millions of things to do with leftover turkey, like making a Turkey, Red Pepper and Basil Frittata and simple but efficient Turkey Burritos! There’s always tons of leftover veggies, from which you can make some Roast Veggie Penne. Or you can just throw it all together and make yourself a Leftover Bake.

Enjoy your leftovers, and happy cooking UofT!