Nutrition Blog | Dietitian Counselling in Edmonton Mill Woods| Nourished by Bri

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Baked Vegan Mac N' Cheese with Peppered Tofu Cubes

Dec 4, 2017
4 min

Baked Vegan Mac N' Cheese with Peppered Tofu Cubes

Another cozy meal for you. Built by yours truly, this cheesy, non-dairy mac n' cheese has the perfect amount of subtly sweet, sour, and savoury flavours, with the surprise crunch of delicious salt and pepper tofu cubes. Which, on their own, are a fantastic vegan party snack. Not that you likely have vegan parties very often - but if you do, I really hope I'm invited. Especially if you're cooking crispy tofu bites. The fresh cracked black peppercorns over the tofu cubes really

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Pretty Little Pomegranate Parfait

Nov 5, 2017
4 min

Pretty Little Pomegranate Parfait

Ahh, winter. The season of savoury and cinnamon-spiced aromas, crackling indoor fires, and... pomegranates! Take in this lovely little fruit. And say it out loud with me... ARILS. Little red diamonds filled with antioxidant superpowers, with a name that is at once creepy (thinking tendrils and tentacles) and cute! Yum yum! Pomegranates pack a punch of vitamin C, provide a specific type of antioxidant found in red wine, and contain natural compounds that prevent breast cancer.

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Food for the Heart

Aug 6, 2017
6 min

Food for the Heart

Cardiovascular disease affects millions of North Americans every day, costing billions of health care dollars to treat, yet they are preventable! Cardiovascular disease is a term that indicates plaque build-up in the arteries or veins of the heart, around the heart, and all around the body. It can be focused in your limbs, in the brain, around the heart, or anywhere in the vessels of the body. Cardiovascular disease, often simply called "heart disease", is the umbrella tit

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Restaurant Raves: Baijiu Bar

Jul 13, 2017
5 min

Restaurant Raves: Baijiu Bar

Disclosure: I'm a full-fledged, passionate-about-work Dietitian, but really, my dream job is that of a world-travelling professional food critic. What a delight to my senses it would be to see the world AND to taste it! My mother chose "travel agent" as her second career, but has written about food in her travel journals with such precise detail that you could relive the flavours again and again. Through her continually chatting to family about various exotic places she's bee

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5 Tips for Navigating the Gym (During the New Year and beyond!)

Dec 12, 2016
2 min

5 Tips for Navigating the Gym (During the New Year and beyond!)

Whether you're new to this fitness thing or a well-seasoned training veteran, the prospect of "New Year Resolutions" can scare you away from the gym eventually... I suspect you'll either be frustrated you can't find a space to work out, or that joining a gym without a long-term plan and accountability. See the five tips below for how to keep committed to your fitness into the New Year and beyond! FIVE TIPS FOR NAVIGATING THE GYM 1. Step away from the machines. While machin

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Carcinogens from Cooking (Pt. 2)

Christofer Cruz, Dietetic Intern

Sep 5, 2016
3 min

Carcinogens from Cooking (Pt. 2)

It is well known that cooked meats can contain carcinogens (See Carcinogens from Food, Part 1 for the full story), but did you know that carcinogens can also be found in starchy foods? During high temperature cooking such as frying, roasting, and baking, sugar and starch containing foods become beautiful and browned thanks to a process called the Maillard reaction. However, a byproduct called acrylamide is formed during reactions between naturally occurring sugars (glucose

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On Getting Married, Indulging on Vacations, and Preachy Vegans

Jul 1, 2016
4 min

On Getting Married, Indulging on Vacations, and Preachy Vegans

Oh joy of joys! I have been away from blogging and regular posts for months now in order to plan and enjoy our wedded bliss. It was absolutely the most wonderful, romantic, joyful, blessed day of my life. I am so happy to finally be a wife to this most amazing man of my dreams. Really, I am so happy that I have been laugh-crying. It is truly a time that my heart is lifted so high that I still can't believe this is reality. Checking in to my own goals with training and nutri

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The Challenge of Feeding Kids Healthy Food

Oct 1, 2015
1 min

The Challenge of Feeding Kids Healthy Food

It can be challenging to teach healthy food habits in a world that promotes non-nutritious food as rewards. Here are a few tips to create healthy environments at home. Trust your child’s hunger cues. Telling your child to finish his or her plate all the time can lead to a habit of ignoring their body’s natural hunger cues. Trust that they will eat according to their growth needs. If you are in doubt, consult a Registered Dietitian. Offer plenty of healthy options at snacks

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Food for Thought

The Never-ending Pursuit of "All-or-Nothing"

Aug 2, 2015
2 min

The Never-ending Pursuit of "All-or-Nothing"

Strict adherence and extreme discipline with exercise and nutrition are something I think our culture mistakenly commends. The act of going on or being on a diet is still a widespread method of attempting weight control. Luckily, new trends point toward "a healthy lifestyle", allowing for some slips and trips along the way. One of the first things I try to get clients to acknowledge is that in nutrition there are no “absolutes” when it comes to a healthy lifestyle (althoug

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Pumping Iron - Through Your Blood

Emily Fleming, Dietetics Student

Apr 13, 2015
3 min

Pumping Iron - Through Your Blood

Iron is an essential nutrient in the diet of herbivores and carnivores alike. The most widely recognized sources of iron are animal sources, especially red meat. You may not realize that optimal amounts of iron can be obtained from a plant-based diet. By incorporating plant based iron sources into a vegetarian or vegan diet, individuals can easily meet their iron requirements without having to defer to supplemental forms or animal based sources. Iron is essential for human

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Back... to Basics

Jan 5, 2015
3 min

Back... to Basics

There are a few exercises that many gym-goers unknowingly cut corners on. Back exercises are, in my professional opinion, the most important category of exercise to do properly in this age where we sometimes, well, age... for a long, long time. To both save your joints and spine and to get the maximum “burn” and strength gain your muscles can handle, read on! Here are the back exercises in the gym that I see are most often done incorrectly, or below maximum efficiency. The

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Workout of the Day: "Arm"-ageddon

Nov 24, 2014
1 min

Workout of the Day: "Arm"-ageddon

Sculpt your arms and back with this awesome upper body workout! Intensity: Moderate (decrease weight for decreased intensity, increase weight for increased intensity) Equipment: 2 x 5 lb or 8 lb dumbbells, bench, 2 x 10 to 15 lb dumbbells, 1 x 20 to 25 lb dumbbell or 30 to 60 lb bar, long skipping rope, kickboxing equipment if available Warm-up: 2 min high knee skipping rope 1. Lateral raise (side shoulder fly), 10 to 12 reps with middle weight dumbbells 2. 60 seconds

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"I Don't Wanna Be Fit"

Nov 10, 2014
3 min

"I Don't Wanna Be Fit"

What is your inspiration for keeping moving, or aligning your daily meal choices with food that nourishes and fuels your body? How do you stay motivated? Some would say, “I don’t.” Jumping the hurdle of STARTING a healthier lifestyle is often the most daunting hurdle of all. Life gets us stuck in a routine, and unfortunately sometimes it is one that will drive us to our graves a few years early – whether it be stress, not eating right, not getting enough sleep, or denying y

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Don't Demonize Your Food (Pt. 1)

Sep 29, 2014
2 min

Don't Demonize Your Food (Pt. 1)

I cringe every time I hear that a certain food, no matter how devoid of nutrients, is “evil”, “bad” or “bad for you”. Sugar is not poison. Arsenic IS poison. A high carbohydrate diet is not going to kill you. In fact, done properly, a high carb healthy diet has many health benefits (think, fibre from whole grains, tubers, and legumes!). Your body prefers carbohydrates as its primary source of energy, and does not thrive as it is meant to without regular consumption of them. B

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PLANTS, PLANTS!

Sep 15, 2014
4 min

PLANTS, PLANTS!

“Plants, plants… succulent plants! I’d never eat meat if they gave me a chance!  A horrible meat eater would smell a lot sweeter and look a lot neater if heeeee…  would eat plants.” My younger sister came home belting this song about dinosaurs one day from kindergarten. Naturally, I learned the song because she always stole the camcorder spotlight, and I wanted my five minutes of fame. But I think it’s funny that my brain hung onto this verse and forgot (blanked out?) the v

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