Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2019 by Felicia Newell

 

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If you need ideas for quick and easy breakfasts, then this post is for you!

According to the latest Tracking Nutrition Trends report, almost 40% of Canadians skip breakfast(1).

Eating a healthy breakfast has been associated with:

– Lower prevalence of overweight and obesity and reduced weight gain over time

– Improved appetite control which contributes to better choices made throughout the day

– Better intake of nutrients including calcium, vitamin D, potassium and fibre

– Improved energy

– Breaking the fasted state, which in turn reduces fat storage and muscle breakdown (2, 3, 4) (having lean muscle is important for our metabolism and for weight loss)

Having said all that, many people still do not eat breakfast for various reasons (lack of time, disinterest, lack of habit, lack of hunger, etc.). Time is a big barrier to breakfast eating; most breakfasts are made in 5 minutes or less (4). If you need ideas for quick and easy breakfasts, then this article may be for you!

Below you will find 34 t...

It's May 2-4 weekend! Yes, it's almost over, but many of us don't work tomorrow, so the relaxation and/or fun continues this evening. Of course you want to relax and unwind on a long weekend. However, calories from alcohol can really add up. If your one to partake in a few alcoholic beverages, but want to feel a little better the next day (and avoid total caloric overload), follow these tips: 

  1. Keep Hydrated.Drink one glass of water for every alcoholic drink. Or, just try to keep as hydrated as possible. Vodka and water, anyone?

  2. Avoid mixes, especially sugary ones. Many mixes have added sugars, which can lead to a stronger hangover the next day. The less ingredients the better. If you do choose a mix, choose a low calorie/low sugar one such as tonic water, zevia, etc.. Freshly squeeze juice whenever possible to avoid added sugars, colours and preservatives found in many store-bought varieties. Squeezing fruit close to cocktail time preserves more of the...

Let me first tell you…you may or may not know this…but you do not need smoothies, shakes, protein drinks, meal replacement smoothies – whatever you want to call them – to lose weight, or gain muscle, etc. Okay…now that’s out of the way…but let me explain why.

All of the nutrients (and more) found in smoothies, can be also included in regular snacks and meals. In other words, a smoothie is no better than a bowl of Greek yogurt, berries, and mixed nuts and seeds; or a piece of baked chicken, ½ cup of quinoa, and half plate of veggies, etc. However, smoothies/shakes are a great way to get in nutrients if you are busy, on the go, and need something quick and convenient, or if you simply enjoy having one!

What I do recommend as a healthy diet for the general population, and one that supports healthy weight management, is one that emphasizes vegetables, fruits, whole grains or other complex carbohydrates, dairy products or dairy alternatives, seafood, lean proteins, legumes and nuts...

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Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

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