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Broccoli and apple salad

Broccoli and apple salad

Both local broccoli and apples are available through September, as are hazelnuts. What better way to celebrate them than to combine them in a tasty side-dish!

Dietitian-Health-Tip-Mind-your-portions

Dietitian Health Tip: Mind your portions

Did you know 2 ounces (60 grams) of full fat cheese contains your saturated (animal) fat for the day? Be mindful of your portions.

Dietitian Health Tip Choose foods high in potassium

Dietitian Health Tip: Choose foods high in potassium

Potassium can help to lower blood pressure. Why?

Dietitian Health Tip-Prawns protein low in calories

Dietitian Health Tip: What’s delicious, full of protein and low in calories?

4 prawns contain 20 calories and only 35 mg cholesterol.

Dietitian Health Tip Boost your fibre intake

Dietitian Health Tip: Boost your fibre intake

Boost your fibre intake by adding bean/legumes to your meals this week.

Dietitian Health Tip-Dairy isn't your only source for calcium

Dietitian Health Tip: Dairy isn’t your only source for calcium

Fortified soy, almond, and rice milk are alternatives to cow’s milk for calcium.

Dietitian Health Tips Beware liquid calories

Dietitian Health Tip: Beware liquid calories

According to a study done at the Harvard School of Public Health there is a link to a greater genetic susceptibility to high body mass index (BMI) and increased risk of obesity.

Dietitian Health Tip Vegetarian sources of Omega 3

Dietitian Health Tip: Vegetarian sources of Omega 3

In addition to fish and omega 3 eggs you can try adding these vegetarian sources of omega 3 fats to your diet

Dietitian Health Tip-Pulses gluten free low fat low GI

Dietitian Health Tip: Pulses – gluten free, low fat, low GI

Pulses (dry peas, lentils, dry beans and chickpeas) are the edible seed of legumes.

Dietitian Health Tip-Spices do more than add flavour

Dietitian Health Tip: Spices do more than add flavour

Spices do more than add flavour to your meal!

Dietitian Health Tip-Sweet potatoes are pretty sweet

Dietitian Health Tip: Sweet potatoes are pretty sweet

Sweet potatoes are pretty sweet! They make a great alternative to potatoes.

Dietitian-Health Tip The benefits of Vitamin D

Dietitian Health Tip: The benefits of Vitamin D

Vitamin D is known to have a role in bone health but recent studies look into the relationship between Vitamin D and cancer, heart disease, diabetes and multiple sclerosis.

Halibut Skewers with Mango Mojito Salsa-Recipe

Halibut Skewers with Mango Mojito Salsa Recipe

Summer is a great time to experiment with fish recipes- cooking fish on the grill is tasty, healthy and less aromatic to your household!

Dietitian Health Tip Did you know quinoa is a source of iron-

Dietitian Health Tip: Did you know quinoa is a source of iron?

Did you know quinoa is a source of iron containing 1.7 mg in ½ cup?

Dietitian Health Tip-Eat more produce

Dietitian Health Tip: Eat more produce

Make sure your dinner plate is ½ filled with vegetables. Most people’s downfall is not eating enough produce.

dietitian health tip downsize your dishes

Dietitian Health Tip: Downsize your dishes.

Downsize your dishes. Research shows that when we eat and drinking from smaller dishes that we eat less.

dietitian tip shop the perimeter

Dietitian Health Tip: Shop the perimeter

Shop the perimeter of the grocery store – this is where you will find all the whole foods that are the foundation of a healthy balanced diet. Up and down the rows is where you will find all of the tempting extras. When you must venture into this zone, make sure you have a list […]

Dietitian Health Tip-Eat mindfully

Dietitian Health Tip: Eat mindfully

Eat mindfully. Ask yourself: Am I truly hungry? Are the calories in this food going to put me over my daily amount of calories? Avoid eating bowls of nuts or candy available for grazing – this kind of mindless eating can easily sabotage weight control efforts.   Learn more about our Registered Dietitian Services For dietitian-approved […]

Dietitian Health Tip-Learn portion sizes

Dietitian Health Tip: Learn portion sizes

Learn portion sizes. Know what one cup of pasta, rice and potatoes looks on your plate. Buy smaller portions of meat. Not sure what portions you should be eating? Speak to a Registered Dietitian to get yourself on track. Learn more about our Registered Dietitian Services For dietitian-approved tips and recipes sign up to our monthly […]

Dietitian Health Tip - Try chia seeds-

Dietitian Health Tip: Try chia seeds

Try chia seeds – also known as salba. These little seeds are a nutritional powerhouse!

Dietitian Health Tip - Your body needs carbs to operate

Dietitian Health Tip: Your body needs carbs to operate

Your body needs carbs to operate efficiently. You can meet your daily requirement with 3 pieces of fruit and 2-3 cups of dairy.

Dietitian Health Tip - Trying to-lose weight and getting frustrated

Dietitian Health Tip: Trying to lose weight and getting frustrated?

Trying to lose weight and getting frustrated focusing on how much sodium/ sugar/ carbs you should be getting? Thinking too much makes success difficult!

Dietitian Health Tip - Patience positivity persistence keys to weight loss

Dietitian Health Tip: Patience, positivity, and persistence are the keys to weight loss

Patience, positivity, and persistence are the keys to weight loss. If you’re thinking about what you can’t have, how unpleasant it is or how slow it’s going you won’t stick to it.

Dietitian-Health Tip - Plan ahead to eat well

Dietitian Health Tip: Plan ahead to eat well

Plan ahead to eat well. If you don’t have a plan in place – what you’ll eat for dinners for the week, lunch for the day, snacks for the afternoon – you’re bound to go with ‘whatever’, and not consider nutrition or calories.

Dietitian Health Tip - Keep intake of inflammatory foods to once per week

Dietitian Health Tip: Keep intake of inflammatory foods to once per week

Inflammation in the body is the root of many issues. Keep intake of inflammatory foods to once per week (red meat, high-fat dairy, refined grains & sugars, and alcohol).

Dietitian-Health-Tip--Up your leafy green and orange veggies

Dietitian Health Tip: Up your leafy green and orange veggies

Try to eat one leafy green vegetable and one orange veggie each day (carrots, winter squash/pumpkin, sweet potatoes)

Dietitian Health Tip Pump your fibre intake

Dietitian Health Tip: Pump your fibre intake

Pump your fibre intake! Women should meet 25 grams daily, men should target 30-35 grams.

Dietitian Health Tip-Nuts are-good-for-our brain heart and overall health

Dietitian Health Tip: Nuts are good for our brain, heart, and overall health

Nuts are good for our brain, heart, and overall health! Have a variety of nuts or seeds each day, but no more than ¼ cup!

Dietitian-Health-Tip-Healthy-bacteria

Dietitian Health Tip: Healthy bacteria

Our colon has healthy bacteria that lives in it (yup, that’s right, we’re full of bacteria!). Aim to include yogurt in your diet regularly to keep your good bacteria counts up and your bowels healthy.

Dietitian-Health-Tip-Treat-alcohol-like-an-extra

Dietitian Health Tip: Treat alcohol like an extra

Alcohol is high in calories (a whooping 7kcal/g)! Treat it like an extra that you need to carve out room for in your diet to make it fit.

Dietitian Health Tip Supplement safety alert

Dietitian Health Tip: Supplement safety alert

Dietitian Health Tip: Supplement safety alert! Be careful of Natural Health Products such as vitamin and mineral supplements, herbal medicines, homeopathic medicines and traditional medicines (e.g. traditional Chinese medicine).

add more colour

Dietitian Health Tip: Add colour to your daily food intake

Dietitian Health Tip: Add colour to your daily food intake (red, orange, yellow, green, blue, purple, brown and black).

include-dark-leafy-greens

Dietitian Health Tip: Include dark leafy greens in your daily intake

Cooked spinach, kale, collard greens, green turnips, and swiss chard are rich dietary sources of lutein and zeaxanthin.

drink-enough-fluid

Dietitian Health Tip: Make sure you drink enough fluid everyday

Make sure you drink enough fluid everyday – aim for at least eight 8-ounce cups of sugar free beverages each day.

kickstart your metabolism eat breakfast

Dietitian Health Tip: Kickstart your metabolism

Kickstart your metabolism – begin your day with breakfast and eat something every 3-4 hours.

fennel red pepper salad

Fennel & Red Pepper Salad

This recipe is simple and tasty, and a great addition to barbecued chicken, fish or pork tenderloin. It will last for several days in the fridge.

roasted curry curried cauliflower

Roasted Curry Cauliflower

Fill your plate with more cauliflower and less potato to get a similar mouth feel with less starch. This dish is high in folate & potassium and low in calories!

jicama blueberry green salad

Jicama Blueberry Green Salad

Jicama or “Yambean”, is a Mexican root vegetable with a waxy outer peel. When spiced, as it has been in this recipe, it tastes like an apple but less sweet.

dash eating plan diet

DASH towards a healthier you

“DASH” was initiated by the National Heart, Lung, and Blood Institute and is scientifically proven to reduce high blood pressure and improve heart health.

smart weight program in vancouver

Smart Weight Program now in Vancouver

The Copeman SmartWeight Program is a drop-in program designed to help you improve your eating behavior and attain your ideal weight (or health) goals.

layered jar salad wheatberries quinoa edamame

Layered Jar Salad

This layered jar salad is a perfect “grab-and-go” lunch. Packed with protein and fibre, this recipe is as healthy as it is delicious.

The key to healthy eating is planning

The key to healthy eating is planning

Planning ahead can be difficult – life is always ready to throw us a chocolate éclair-shaped curve-ball when we should be choosing salad. Here are some tips to help!

Tomato Bocconcini Pepper Skewers

Tomato Bocconcini Pepper Skewers

Store refrigerated in an air-tight container for 3-4 days. Add olive oil & balsamic before serving. Grab 1-2 skewers as a low carb snack or to pair with lunch.

braised snow peas and radishes

Quick-Braised Snow Peas and Radishes

This is a quick, easy and different way to use radishes. The dish has great colour and an interesting flavour. It also works well with snap peas.

basil chicken meatballs ponzu sauce

Basil Chicken Meatballs with Ponzu Sauce

A warm comforting dish that is like a vacation to the sunshine for your mouth!

gingery carrot lentil soup

Gingery Carrot and Golden Lentil Soup

A piping hot bowl of hearty soup makes an ideal lunch entrée when trying to achieve and maintain a healthy body weight.

chicken noodle soup

Chicken Noodle Soup

Soup is a natural way to cleanse the diet and the soul. You can add just about anything to soup – healthy veggies, grains, legumes, and seasonings.

eat the right carbohydrates

Eat the right carbohydrates

Stop banishing carbohydrates! Learn how to choose the RIGHT carbs for a healthy, balanced diet. A low glycemic index diet can stabilize blood glucose levels.

Apple vs pear-How do you know if you have Metabolic syndrome

Apple versus pear: how do you know if you have Metabolic Syndrome?

Nina Hirvi takes us through the indicators for Metabolic Syndrome and offers specific advise on how to reduce your risk of developing this condition.

quinoa vegetable pilaf

Quinoa & Vegetable Pilaf

Quinoa is a versatile gluten-free grain that is high in complete protein, iron, magnesium, phosphorous and fibre. For a complete meal add a protein (meat, tofu)