My Wife the Dietitian

Fajitas, wraps and rolls....Sandra and Rob discuss these easy and convenient recipes for handheld meals and snacks. Other episodes include: Nutrition Nuggets 135. Easy Lunch Ideas https://youtu.be/lTRarf7rDks?si=0YaEUdYMfaUFf--W Whole Grains vs Refined Grains https://youtu.be/wQKMK149wns?si=69jP1yMD8nOU5IvN Episode 84. Why are Whole Grains Better for Blood Sugar Control? with Kelly Springer, RD ht...

“Sourdough: the tasty bread that ferments so your gut can relax, your blood sugar stays chill, and your nutrients get unlocked.” — fermentation magic in every slice. Delicious and so hearty, even the discard is too good to throw away! Today, Rob and Sandra discuss the nutritional and taste benefits of homemade sourdough. Episodes mentioned: Episode 109. Nutrition Nuggets https://youtu.be/SWJBfnjid...

Wheat germ is like nature’s “magical dust”. Packed with protein, vitamin E, B vitamins, healthy fats, and minerals, it boosts nutrients in just a spoonful while supporting heart, immune, and digestive health. Why would you use it? What's it good for? What are the health benefits and how do I use it? Rob and Sandra discuss the embryo of the grain of wheat, known as wheat germ. If you have celia...

Have you ever had 'travellers constipation'? If so, you're not alone. It's a common issue for people while travelling, especially, if you are flying and going through time zones. Rob and Sandra discuss constipation including what some of the underlying causes are, how to know if it's constipation, which foods and fluids to either try or avoid, as well as various other strategie...

Another blast from the past! We thought we'd share this episode again as it's got some great lunch ideas for work and school. We'd love to hear your ideas too! Feel free to email your creative lunch ideas or connect with us on social media. Easy Lunch Ideas (Revisited) The mid day meal seems to give people the most grief. It can be a struggle to figure out what to pack for lunch. The o...

We discuss a question from a listener, "can poor sleep really cause weight gain and diabetes, even if I eat healthy?" There are so many factors to consider, when looking at sleep and health . Today, Rob and Sandra review the hormone disruptions with poor quality sleep that may affect your blood sugars, appetite and cravings, plus negative inflammatory processes in your gut and skin. This...

Dense bean salad is so easy to make and delicious, plus nutritious! Check out our recipe and subscribe to the newsletter. Mixed bean salad - 1 can - rinsed and drained frozen edamame beans - 1 cup (no need to defrost) kernel corn - can, rinsed and drained basil leaves Salad dressing: 1/2 cup of olive oil 1/4 cup of apple cider vinegar 1 tsp of lemon juice 1 tsp of honey 1/4 tsp of mustard 1 tsp of...

A little blast from the past! Enjoy! It's that time of year.....back to school, which means, you guessed it.....packing lunches!  On today's episode, we'll give you some great tips on packing a healthy nutritious lunch. Learn everything you need to help your kids not only pack their own lunch, but make it healthy and exciting.  Not going to school? No problem, there's still some go...

There's a lot of talk about the Mediterranean Diet, and when you think about this way of eating, olive oil usually comes to mind. Is this just a fad, or are there some facts to back up the claims of heart health, longevity and anti-inflammatory factors when people consume olive oil? Rob and Sandra review some evidence and look at factors that may influence why olive oil has this distinctive re...

Today we talk to dietitian Madeleine Berg, author of "OMG!? You think I'm fat? How to Talk (or NOT talk) about your child's weight."  Madeleine is a "super nutritionist" helping many of her clients, improve the conversation around food. She talks to lots of parents about how to discuss food and eating with their children, as well as weight issues, and the discussion aro...

What is edamame? How do you prepare them? Why would you add these to your day? Rob and Sandra discuss these young, green, vegetable soybeans and how to incorporate them into your family's diet. Additional Resources: Nutrition Nuggets 37. Are you a Buddha or a Poke ....Grain Bowl, that is! https://youtu.be/im8QVUSp6KU?si=vVAiN181kWATTsOl Nutrition Nuggets 54. How to Make Your Salad a Meal https...

Lentils.....a staple throughout the Middle East, central Asia, East India and the Mediterranean. These tiny, dried, lens-shaped seeds are a valuable source of plant-based protein, fibre and a multitude of important minerals and vitamins. They have been long utilized as an alternative to meat, and are easier to prepare than other beans and legumes. They have healthful benefits and are a wonderful d...

Getting bored of eggs and toast? Flavour up the old stand-by with these three eggs/cottage cheese recipes for breakfast or any other meal that you think they would fit in! Episodes to refer to: How Many Plant Foods Are in Your Breakfast - Nutrition Nuggets 73. https://youtu.be/lej7xHKwEcw?si=8dCG7v1wNVhySuCN Breakfast Foods To Ditch - Nutrition Nuggets 48 https://youtu.be/Se0TVgcFmwc?si=TBYdj44On9...

How do you get kids to eat vegetables?  Should I hide the vegetables in food/sauces/smoothies to ensure my child is eating their greens? Today, we discuss some ideas to help with picky eaters with nutritionist and author, Sarah Garone, from "A Love Letter to Food". We review certain strategies and demonstrate why some of the common ways that parents trick their kids and other family members into e...

Don't leave the grocery store without one of these wonderfully flavourful and aromatic plants. Hardy and resilient, plus, they offer a myriad of incredible health benefits. Today, Rob and Sandra discuss the one item that many people overlook, that could really elevate their body's natural defense system, plus offer a versatile flavour-enhancer for meals. These have been around for centurie...

You may have heard of 'Ozempic face' or maybe even 'Ozempic butt'....definitely not very complimentary terms with regards to appearance. How about 'Ozempic teeth'? This particular side effect of taking Ozempic or other GLP-1 antagonist medications could become more common, as the numbers of people taking these continue to increase. Today, we discuss what 'ozempic teeth&...

Is it safe to eat meat daily? This is taken from a question from a client. It is something Sandra hears often, as the carnivore diet is becoming more popular and trending on social media in recent months. We discuss the pros and cons of including meat daily. We reference these episodes: Nutrition Nuggets 111. The Hard Truth About Processed Meats https://youtu.be/x_We_RAjSWE?si=IevRm_EFHFY99PF3 / E...

The secret to a long, healthy life isn't a series of hacks, such as taking some anti-aging supplements, exotic berries, counting calories and macronutrients, or doing some fad diet. There are some key health principles with daily habits for the long-term that can lead to vitality and longevity, as people age. Taking some notes from Dan Buettner with National Geographic's Blue Zones researc...

Why is it important to include more than just your 3-5 favourite veggies in the week. Rob and Sandra discuss the reasons behind ' rainbow on the plate ' and why variety and diversity of plant foods is so critical for overall health. Episodes mentioned, include: Nutrition Nuggets Ep 87. Five Ways to Add More Vegetables https://youtu.be/s85YuJhtd44?si=PjUm1a62qjM3XrTt   Nutrition Nuggets 55....

Why am I always hungry and feel out of control around food? Is monitoring my food intake and tracking every calorie a good way to help lose weight and feel better in my body? These are questions that many clients ask. So, we invited an expert to chat all about mindfulness and listening to our body's signals when it comes to food and nutrition. Today, we talk to Gina Worful, RD, from the Master...

Today, we take a question from a listener, "Can I gulp down a raw egg for the protein?" This is a common question that comes up with boys and men, who Sandra has worked with. There's the obvious risk of salmonella food poisoning, but, there's other factors that can affect your body's ability to absorb the nutrients in raw eggs. We'll explain why plus give you some ideas o...

Ask the pharmacist! A great way to get your questions answered about medication, food and supplement interactions. We first had pharmacist Dr. Dean Elbe on the show last month and since his interview, we've had a few listeners write in with some questions. Today we're discussing oral contraceptives and nutrients of concern, plus thyroid medications and soy. Dean is a wealth of information...

Do I have to eat all three types of seeds? Don't they have similar benefits and functions? Today, Rob and Sandra discuss the differences between flax seeds, hemp hearts, and chia seeds. We cover their nutritional profiles and differences, plus, how to include them all daily for an investment in your future health. Episodes mentioned include: Ep 33. Seeds, The Poor Cousins of Nuts https://youtu.be/...

Today's episode stems from a question from a client. Amanda (name changed for anonymity) states "I have been vegan for a few years, and would like to get pregnant, are there any nutritional considerations or nutrients of concern to think about? After practicing as a dietitian for almost 3 decades, I have seen many different clients and scenarios in varying stages of life. I have seen peop...

Should I snack? Is snacking healthy? What about snacks through the day? These are some good questions that Sandra often fields from clients, and today, Rob and Sandra discuss timing and quality of snacks, plus, hunger cues, and the gene that 2/5 people in the population have that propels them to eat between meals. This one is more than a snack pack and is loaded with great information to take in a...