Monday, July 23, 2012

Bottoms Up!

It has been scorching out there lately! Personally, I love the heat! I am constantly trying to convince some colleagues to join me for lunch outside (but rarely have any takers!).  One thing you won’t see me without, especially this past month, is my water bottle.  It’s a massive, holds 1L, dually serves as a dumbbell, and is my constant companion.  

Here are some hydration facts:

1.     We need about 9-12 cups (2.2-3L) of fluid intake every day.
2.     Hot, humid weather and activity increase fluid needs
3.     Fluids that keep you hydrated include:
o   Water
o   Milk
o   Juice
o   Coffee or tea
4.     Foods, such as soups, fruit and popsicles also contain hydrating fluids. Anything that melts at room temperature counts!
5.     Signs and Symptoms of dehydration include:
o    Thirst
o    Dry lips and mouth
o    Dark, strong smelling urine
o    Dizziness
o    Fainting
o    Irritability

Follow these tips to stay hydrated during this sweltering summer.

1.     Drink a cup of fluid right when you wake up or just before bed.
2.     Keep a glass of fluid or bottle of water on your desk.
3.     Carry a container of fluid with you.
4.     Drink a glass of fluid before each meal.
5.     Listen to your body… Don’t ignore thirst!
6.     Drink before, during, and after exercise.
7.     Check urine colour- pale yellow urine is an indicator that you’re well hydrated.
8.     Consider sport drinks if you’re intensely exercising for over an hour in hot, humid weather. 

Drink up!

Adapted from: Dietitians of Canada.  2012.  Guidelines for Staying Hydrated. 

Tuesday, July 17, 2012

Grill... with Skill

Barbecuing is one of my favourite parts of summer!  Using a grill is great way to prepare food without the mess of pots and pans… that means more time for outdoor fun and socializing!  I must admit, I am a (self-proclaimed) grill master, especially when it comes to cooking a medium-rare steak to perfection, but I also try to ensure that I’m grilling safely.  Compounds in meat, chicken, and fish have been linked to cancer when exposed to the high heat of a BBQ.  You can actually tell when harmful compounds are forming- it’s when your meat turns dry, dark brown or black.  

Here are some tips to reduce your risk:

1.     Avoid high temperatures- Turn down the heat to medium.  If you’re using a charcoal grill, wait until the coals glow to place your meat on the grill.
2.     Marinate for as little as 10 minutes
3.     Try souvlaki or shish kabob-style- Smaller pieces of meat require less time to cook, therefore, decrease exposure to and formation of harmful compounds 
4.     Precook- Reduce grilling time by precooking your meat for as little as 2 minutes in the microwave
5.     Flip frequently- Flipping every 6 minutes instead of every 10 minutes can decrease the formation of harmful chemicals by at much as 70%
6.     Create a barrier- Try using a grilling plate, foil or planks

Happy grilling!

PS.  Check out the video in the sidebar for some more details.  

Monday, July 9, 2012


Oh wow! It has been a busy summer so far! I cannot wait to share some of my food and nutrition-related adventures! First off (to ease you back in… haha), I’d actually like to bring your attention to this awesome video I came across a while back.  On first view I LOVED it!  It is so refreshing to have the focus shift from numbers on the scale to how lifestyle modifications can make you feel.  Such a contrast to the negative bubble that all-too-often surrounds weight management. Take a peek: 

Next, I have a joke for you… 

What’s the fastest way to burn calories???

Mishaps happen, why not celebrate?! ;) 

Talk/type soon!