Lifestyle Department at Regina Community Clinic
1106 Winnipeg St. S4R1J6 Regina, SK, Canada

Best advice for the holiday season #repost

#repost #dietitianhumour

Beans are the magical fruit because they are great sources of protein AND fibre!! Keep an eye out for bean recipes this week! #toottoot

Instead of wolfing down the cake, feeling guilty about it and convincing yourself to do better tomorrow, eat mindfully. Sit down, eat slowly and savour every bite! Mindfulness lends to a healthier relationship to food and less problematic eating. #wellnesswednesday

It’s just around the corner....

LOVE this message #repost

What warms up a cold day??? Soup!!!

Great advice for new moms #repost

Korean Beef Bowl Recipe and from @damn_delicious https://damndelicious.net/2013/07/07/korean-beef-bowl/ Serves 4... Prep and cook time: ~15 min Ingredients: 1/4 cup brown sugar, packed 1/4 cup reduced sodium soy sauce 2 teaspoonssesame oil 1/2 teaspoon crushed red-pepper flakes, or more to taste 1/4 teaspoon ground ginger 1 tablespoon vegetable oil 3 cloves garlic, minced 1 pound ground beef 2 green onions, thinly sliced 1/4 teaspoon sesame seeds Directions: 1. In a small bowl, whisk together brown sugar, soy sauce, sesame oil, red pepper flakes and ginger. 2. Heat vegetable oil in a large skillet over medium high heat. Add garlic and cook, stirring constantly, until fragrant, about 1 minute.Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat. 3. Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes. 4. Serve immediately, garnished with green onion and sesame seeds, if desired. #dietitianapproved #koreanbeefbowl #quickmeals #easyrecipes

Next time you make burgers, use black beans. Check out this website for recipe: https://www.rachaelraymag.com/recipe/black-bean-burgers

OMEGA-3 and Your Heart If you are concerned with cardiovascular disease and have done any research into how to best take care of your heart, you probably have come across recommendations for omega-3 fats.Not sure how to make sense of it all?Let’s try to simplify things for you: What exactly are omega-3 fats?... When referring to omega-3 fats, there are 3 kinds: ALA (alpha-linolenic acid) DHA (docosahexaenoic acid) EPA (eicosapentaenoic acid) These omega-3 fats are considered essential because our bodies cannot make them and therefore we need to consume them in our diet.ALA is found in certain vegetable oils, walnuts, flaxseeds and soy products. Our bodies can make EPA and DHA from ALA, but this is very limited therefore it’s important to include foods rich in EPA and DHA, such as fish and seafood. What if I have or am at risk for cardiovascular disease? Taking an omega-3 fatty acid supplement is not recommended for primary or secondary prevention of cardiovascular disease.However, it is recommended to consume fish regularly and increase ALA intake. How can I increase my intake of omega-3 fats? Eat at least 2 servings (150g) per week of fatty fish like salmon, mackerel or herring . EPA and DHA are found in all fish, however oily fish are the best source with white fish and shellfish containing smaller amounts. Choose walnuts, ground flax seeds, chia seeds, soy products and canola oil more often.Some foods may be fortified with omega-3 fats (margarine, eggs, yogurt, juice and soy beverage) so be sure to read the labels! What if I don’t like eating ? You may want to consider a fish oil supplement containing EPA and DHA.Fish oil supplements should not be confused with fish liver oil supplements (these can be high in vitamin A therefore not generally recommended).If you are taking blood thinning medications such as aspirin, warfarin or heparin, always consult your doctor before switching to any kind of fish oil supplements as these also have a blood thinning effect! #omega3 #omega3fats #hearthealth #heart #prevention #dietitian

Lets be better!

Let’s talk about sedentary behaviour! SBRN describes sedentary behaviour as any waking behaviour characterized by an energy expenditure of less than 1.5 METS, while in a sitting, reclining or lying posture. These sedentary behaviours include: watching TV, playing video games, using a computer/tablet/phone, driving and reading. In 2017, Stats Canada collected data and found that adults aged 18-39 spend 9.15hrs/day sedentary, adults aged 40-59 spend 9.5hrs/day sedentary... and adults aged 60-79 spend 9.8hrs/day sedentary. In 2016 and 2017, Stats Canada collected data on physical activity and found that only 16% of adults aged 18-79 meet the recommended targets for physical activity. A 2020 health report titled Daily physical activity and sedentary behaviour across occupational classifications in Canadian adults by Prince et al. concluded that on average, Canadians employed in full time work were sedentary for 68.9% of their day. How do we become less sedentary? Duh... by MOVING MORE! How do we do that? Stand up more Park farther away Drink more water Take the long away around the office Yard work/ house work Meeting the physical activity guidelines @csep_scpe just released new 24 hour guidelines for adults. They talk about physical activity, getting proper amounts of sleep and limiting sedentary time to 8 hours or less. Check them out here: https://csepguidelines.ca/ References: https://www.sedentarybehaviour.org/what-is-sedentary-behav/ https://www150.statcan.gc.ca/t1/tbl1/en/tv.action https://www150.statcan.gc.ca//dai/190417/dq190417g-eng.htm https://www150.statcan.gc.ca//2020009/article/00002-eng.htm #sedentarybehaviour #couchpotato #movemore #physicalactivity #exercise