Nutrition and Wellness with Mosadi Consulting

Looking for healthier alternatives to the traditional cocktail? Try a mock tail which are cocktails that do not contain any alcohol. Mocktails are a great option if you don’t drink alcohol, are pregnant or breastfeeding, for your entire family or if you just want to be healthier during the holiday season. Here are some tips to make a tasty mocktail: Use 100% pure vegetable or fruit juice without any added sugar or salt Add fresh fruit like mixed berries or sliced cucumbe...r Add fresh herbs or spices like mint, lemon or lime zest to flavour it naturally Ditch the pop, use sparkling water flavoured naturally or club soda instead as a mixer. Here’s a simple recipe idea Sparkling Cranberry-Clementine Holiday Drink -Wet the rim of a champagne glass with a slice of clementine and dip lightly in some cane sugar -Add freshly squeezed clementine juice, unsweetened cranberry juice and sparkling ginger ale-flavoured water. -Top with a pinch of cinnamon -Garnishes of your choice such as fresh cranberries, cinnamon sticks Or you can try the mocktail pictured here which is sparkling apple cider with a splash of raspberry juice, a hint of vanilla and nutmeg, with frozen raspberries used as a garnish. Enjoy . . . . #mosadinutrition #registereddietitian #holidayseason #christmas #newyear #celebration #mocktails #healthydrink #alcoholfree #familylife

All nourished up and ready to tackle the snow. First snowfall of the Season and he’s already learning how to make snowballs . . . .... #healthybreakfast #toddlerlife #snow #winterwonderland #healthykids #mosadinutrition #momlifeisthebestlife #registereddietitian #holidayseason See more

It’s summertime which means more sun exposure. Vitamin D also known as the sunshine vitamin is key for your babies’ health. Is your little one getting enough? Did you know that both breastfed and formula feeding babies should supplement with 400 IU daily? And continue to supplement when baby starts solids; be sure to also include vitamin D rich foods such as: (Best sources) - salmon, jack mackerel, Atlantic herring/Pacific sardines, (Good sources) - infant formula, cows... milk, goats milk, Atlantic or Spanish mackerel, (Sources) - egg yolks, yogurt or juice with vitamin D added. Babies in northern climates such as Canada which is where I live get more vitamin D in the summertime, take baby outside without sunscreen first thing in the morning or evening when the sun’s rays are less intense, for a minimum of 10 minutes for fair-skinned babies and 15-minutes for darker-skinned babies. My little one has been enjoying the sun regularly this summer . In addition to healthy bones and teeth, vitamin D can correlate with prevention of diabetes, cancer and can boost immune function . . . . . #mosadinutrition #sunshine #vitamind #babies #canadaday #infantnutrition #children #healthybabies See more

Check out my interview with Happy Healthy Women!

Its summertime which means more sun exposure. Vitamin D also known as the sunshine vitamin is key for your babies health. Is your little one getting enough? Did you know that both breastfed and formula feeding babies should supplement with 400 IU daily? And continue to supplement when baby starts solids; be sure to also include vitamin D rich foods such as: (Best sources) - salmon, jack mackerel, Atlantic herring/Pacific sardines, (Good sources) - infant formula, cows... milk, goats milk, Atlantic or Spanish mackerel, (Sources) - egg yolks, yogurt or juice with vitamin D added. Babies in northern climates such as Canada which is where I live get more vitamin D in the summertime, take baby outside without sunscreen first thing in the morning or evening when the suns rays are less intense, for a minimum of 10 minutes for fair-skinned babies and 15-minutes for darker-skinned babies. My little one has been enjoying the sun regularly this summer . In addition to healthy bones and teeth, vitamin D can correlate with prevention of diabetes, cancer and can boost immune function . . . . . #mosadinutrition #sunshine #vitamind #babies #canadaday #infantnutrition #children #healthybabies See more

Read on for dietary pearls to support a healthy immune system

During these uncertain times of Covid-19, self care may be one of the last things you think about. Today, I picked meditation for my self care. What are you doing for your self care each day? . . . .... #mosadinutrition #wellness #selfcare #covid19 #registereddietitian #qualityoflife See more

Healthy eating tip: As babies get older and their diet becomes more varied, batch cook for the family and pre-portion servings from the batch in different size ice cube trays for healthy meals throughout the week. Babies need different amounts of food depending on their age and size so as a general rule use smaller trays for younger babies eating solids (holds up to 1 tablespoon) and larger ice trays (holds 2-4 tablespoons on average) for older babies > 8 months. This will al...so save time for busy families. Good choices include stews, soups, chili, legumes, curries or spaghetti sauce: anything that freezes well. Be sure to puree or mince your food well for your baby to reduce choking hazards . . . . . #babies #nutrition #children #dietitian #pediatrics #infantsandtoddlers #mosadinutrition #infantfeeding #introducingsolids See more

Read on for finger food ideas and tips as your toddler transitions to a more varied diet https://www.edibleiq.com//17-plant-based-finger-foods-for/

Ever wonder what wheat berries are or what to do with them? Read on to find out more! #wholesome #nutritious #wheatberries https://www.edibleiq.com/articles/what-are-wheat-berries/

Family meals without tv is a great way to connect during this time of social distancing. It improves communication and supports healthier eating habits. Studies show that eating meals as a family is linked to better food choices, and when prepared together better cooking skills. As we socially isolate during this pandemic I often think about what Im grateful for. Good food shared with family often tops my list. . . . Did you know that family meals provide comfort and secur...ity in children because they feel secure in a routine and knowing when they will eat? It also ingrains family and cultural traditions about food . . . . . #registereddietitian #mosadinutrition #family #familytime #covid19 #gratitude #familymeals #culturaltraditions #healthyfamilies #healthykids #socialisolation2020 #gratitude #connect #familyconnections #socialdistancing #community #emotionalsecurity See more

Be wary of messages regarding going organic for the purchase of fruits and vegetables. Personal choice paired with evidence-based information is a powerful combination. Check out our article regarding the environmental working group and their dirty dozen list.. https://www.edibleiq.com//environmental-working-group-dirt. #freshproduce #eatwell #livewell #foodandnutritionissues

https://www.edibleiq.com//is-there-a-link-between-a-plant/ Did you know, there is a link between food and sleep ? Read on to find out more! #plantbased #nutrition #isoflavones #tryptophan #sleep

Concerned whether or not your kids are getting enough #iron in their #plantbased diet? Read on for tips to support your childs #nutrition. Apart from calcium, iron is one of the key nutrients to support kids growth and development. Read on @Edible eiqofficialpage for kid-friendly iron-rich foods, and food combinations to maximize the absorption of iron. . . . .... #iron #kids #kidfriendlymeals #plantbased #mosadinutrition #registereddietitian #children See more

What are your plans for International Womens Day? For me its self care. Trying to balance the demands of family, new motherhood and career, I have a lot to be grateful for, yet self-care is often the last thing I think about. Part of this challenge for all of us can be eating a healthy diet. Key nutrients for womens health include iron, calcium, magnesium, vitamin D and folate. Iron is needed for creating hemoglobin that carry oxygen through our bodies, its also importa...nt for healthy hair, skin and nails. Women lose iron every month due to menstruation, and also need more iron for pregnancy and breastfeeding yet many of us dont get enough making iron deficiency anemia the most common nutrient deficiency in women. Good sources of iron include breakfast cereals, legumes,organ meats, oysters and dark chocolate Besides healthy bones and teeth, calcium is needed to regulate your heartbeat, for proper muscle contractions and to ensure your nervous system functions properly. Calcium deficiency is associated with irritability, anxiety, depression and sleep problems. When we dont get enough calcium from food, our bodies will pull it from our bones Women are higher risk than men for osteoporosis so aim to get calcium in your diet daily. Sources of calcium include milk, plant-based milk, yogurt, cheese, almonds, chia seeds and leafy greens. Magnesium and vitamin D are co-factors for calcium, increasing its absorption. Good sources of magnesium include leafy greens, summer squash, broccoli halibut, green beans, and a variety of seeds; Vitamin D is found in salmon, cod, fortified milk and eggs you also make vitamin D from the sun so in the spirit of self-care enjoy sunlight as much as you can. Folate is another nutrient that many women dont get enough of in their diets. Folate is needed to prevent neural tube defects for the fetus during pregnancy Folate can also reduce a womens risk of heart disease and certain types of cancer. Folate is also important for manufacturing estrogen for post menopausal women, who commonly have hormonal imbalances. So eat well an take care of you this International Womens Day! #internationalwomensday #healthyeating See more

On a budget? Check out our latest re: grocery shopping on a budget for tips that are good for you and your pocketbook! https://www.edibleiq.com/arti/grocery-shopping-on-a-budget/

Introducing solids to your infant? Fortunately my little one likes most foods so far with some exceptions. If you find your little one rejecting certain foods, try again! Studies show it takes 8-10 tries for kids to be receptive to trying new foods. Taste buds also change every 10-14 days, so what he/she dislikes now, may change 2 weeks from now. Kids also associate foods with pleasant experiences such as events, happy mealtimes, and people they like and respect. So make sure... introducing new foods is not forced, is enjoyable, and around role models! Want them to eat more vegetables? Lightly roast (and pure for babies) as the roasting will bring out the natural sugars in the veggies and the fat you roast them in send pleasing signals to the brain which makes these foods more appealing to kids . . . . #mosadinutrition #registereddietitian #pickyeaters #babies #children #kidfriendly #infantfeeding #healthybabies #healthykids See more

Want to go beyond the traditional ingredients wedged between two slices of bread? Read on for our latest about sandwiches that contain a variety of ingredients and packed with nutrients to keep you fueled throughout the day. https://www.edibleiq.com//guide-to-delicious-nutritious-p/

https://www.edibleiq.com/arti/5-tasty-plant-based-desserts/ Check out our latest article on non-decadent plant-based desserts delicious

Smoothies are a versatile way to increase variety in your diet. Check out our latest post @edibleiqofficialpage regarding the benefits of smoothies because of convenience as a grab and go option, for picky eaters to get more fruits and vegetables as well as for recovery for athletes and gym goers. Theres also some great tips for how to include smoothies in your diet such as with meals and ingredients to maximize their nutritional content. Going plant based? Check out the art...icle for plant-based additions for veggies, nuts and seeds, heart healthy fats, fibre, protein, and plant-based calcium-rich options! Whats in your smoothie?? . . . . #mosadinutrition #plantbased #registereddietitian #vegan #smoothies #healthyeating #energizing #wholefoods #nutrition #healthyeatingtips #healthyeatingtipsforkids #pickyeater #recoveryfood #grabandgofood See more

The New Year is upon us and my little one is just 6 days away from turning 6 months old. As a new parent Im inspired to share my professional pearls and change my business focus to healthy families, healthy kids This New Year stay tuned for healthy eating tips, nutrition info, and recipes centred around cooking with kids, family nutrition, meal ideas, and nutrition to support kids growth and development. Best Blessings to you and yours in 2020 . . . .... #family #healthyfamilymeals #familynutrition #kidfriendlyfood #kidfriendly #kidfriendlymeals #familyhealth #healthyfamily #healthyfamilyfood #childhoodnutrition #newparents #momandbaby #registereddietitian #mississauga #brampton #toronto #mosadinutrition See more

Curious about textured vegetable protein (TVP) and how you use it in your diet? Check out my article @edibleiqofficialpage https://www.edibleiq.com//what-is-textured-vegetable-prot/ for more information about TVP nutrition, health benefits, buying/storing, and how you can incorporate TVP into your meals . . . #mosadinutrition #registereddietitian #plantbased #plantbaseddiet #tvp #texturedvegetableprotein #soy #soyprotein #vitaminb12 #protein #phytoestrogens #mealideas #dietitian

Looking for plant-based sources of nutrition to include in your diet? Check out my article about textured vegetable protein via the link below! https://www.edibleiq.com//what-is-textured-vegetable-prot/

Here is some insight, and a healthy eating tip as you navigate through the Holiday Season. Its all about balance, moderation, and most importantly, enjoyment. Merry Christmas and a Happy Holiday Season from me to you . . . #mosadinutrition #healthyeating #registereddietitian #selfcare #enjoyment #christmas #newyear #holidayseason #moderation #balance #lovelife #torontodietitian #mississaugadietitian #bramptondietitian

Try these no bake holiday bites! . . . Ingredients 1/2 cup almond butter 1 tablespoon of agave nectar or 1.5 tablespoons of honey 1 teaspoon of almond extract 1 teaspoon of vanilla extract (I use the alcohol-free variety)... 1/3 cup chia seeds 1.5 cups rolled oats 1/2 cup of finely shredded coconut 2-4 tablespoons of water 1 teaspoon ground fennel seed 1.5 teaspoons of anise seed 1/3 cup blanched pistachios or almonds finely chopped 1/2 cup dried cranberries 1/2 cup dried apricots . . . Method In a mixing bowl stir together almond butter agave, almond extract, and vanilla extract. Add oats, coconut, and chia seeds until evenly coated. Add 2 tablespoons of water. Stir in pistachios or almonds, fennel and anise seeds, cranberries and apricots. Add more water if needed if mixture doesnt stick well. Place in the refrigerator for 10 minutes to harden slightly. Remove from the refrigerator and shape into 1-inch balls. Store in an air-tight container. Theyll also store well in the freezer for up to 4 months. These holiday energy bites are packed with iron (energy), potassium and calcium (bones, blood pressure, muscles), protein and fibre to keep you going this holiday season. They are also kid-friendly. Enjoy #mosadinutrition #registereddietitian #christmas #kidfriendlyfood #kidfriendly #holidayseason #dietitianapproved #plantbased #recipes #holidayrecipes #nutrition #mississauga #brampton #glutenfree #energybites #mamaskitchen See more

Living with Irritable Bowel Syndrome? Eating a plant-based diet? Commonly the Low FODMAP diet is a protocol for treatment for IBS, which is a short-term elimination diet omitting certain carbohydrate-containing foods. This can be overwhelming, especially if you follow a plant-based diet, comprised largely of carbs. Click on the article link to learn more about ways to alleviate IBS symptoms while following a plant-based diet https://www.edibleiq.com//plant-based-diet-fo...r-ibs-what-w/ . . . . #registereddietitian #edibleiq #ibs #plantbased #plantbaseddiet #gihealth #lowfodmap #livewell #eliminationdiet #medicalnutritiontherapy See more

https://www.edibleiq.com/food-for-alzheimers-prevention Check out my article about diet and Alzheimers disease prevention. Key points include: The link between plant-based diets in preventing cognitive decline the Mediterranean -Dietary Approaches to Stop Hypertension(MIND) diet intervention for neurodegenerative delay which includes a combination of plant-based foods and small amounts of meat and dairy The role of spicy foods specifically cinnamon and turmeric in brain h...ealth because of their antioxidant and anti-inflammatory properties and the benefits of vitamin E and vitamin b12-rich foods for brain health and Alzheimers disease prevention . . . . #mosadinutrition #registereddietitian #brainhealth #functionalnutrition #alzheimers #alzheimersprevention #minddiet #fingerstudy #vitamine #vitaminb12 #plantbased #plantbaseddiet #healthyeating #holistichealing #antioxidants #cinnamon #turmeric #antiinflammatorydiet #dietitianconsultant #bramptondietitian #mississaugadietitian #brampton #mississauga @edibleiqofficialpage See more

https://www.edibleiq.com/food-for-alzheimers-prevention/ Check out my article about the link between Alzheimers disease and diet!

Check out my published article about chocolate on @edibleiqofficialpage! https://www.edibleiq.com/is-chocolate-good-for-you/ which includes the health benefits of chocolate and what ingredients to look for when youre following a plant-based diet . .... . . #chocolate #registereddietitian #darkchocolate #cardiovascularhealth #cognitivefunction #bloodpressure #insulinresistance #editorinchief #nutritionblogger #mosadinutrition See more

Good quality of life is a central component to the health of all families. Having recently had a baby just two months ago, Ive had the experience of transitioning from couple to family . . As were out and about this weekend we wanted to plan for a healthy day trip, to the Toronto Islands which includes healthy food. My little one is solely breastfeeding so no worries about solids for him yet! But as a breastfeeding mom I need to nourish myself in order to nourish ...my newborn adequately. . . . Ive found the following things helpful for eating well while experiencing the demands of new parenthood . . . . Commit to eating whole foods. Examples of whole foods include nuts and seeds, fruits, vegetables, and grains. A helpful hint is that whole foods dont have ingredients, they are the ingredients. . . Create a weekly menu. This saves time especially during the week when juggling childcare with work. I went back to work only 5 weeks after giving birth, so time efficiency is of the essence for me! Planning ahead also provides an opportunity to try new recipes that youve been collecting. Include 1-2 new foods each week to vary your food intake thus broadening your nutrient intake. . . . Select a meal prep day each week. I like batch cooking things like spaghetti sauce, chili, hummus, soups and stews, and curries. These make ahead meals are nutritious, delicious and also save time cooking throughout the week. Only reheating is needed! . . . Make a shopping list from the weekly meal list. I do this so that I only have to make one trip a week to the grocery store. This is another way to save time, energy, and money. . Eat one meal together each day. This has so many benefits including a great opportunity to communicate and connect as well as promoting nourishment for the mind and body. . Finally when my little guy gets big enough Ill invite him into the kitchen so that he can learn to make healthy food choices and create meals that are pleasing to him. Cooking and experimenting with food together is a bonding experience for the whole family! . . #labourday2019 #newmom #mosadinutrition #familyhealth #familynutrition @ Toronto Island Park See more

This months feature recipe courtesy of The Inspired Kitchen: Barley Salad with Nectarines and Blueberries! . .Ingredients 1 cup dry barley 1 large nectarine, diced 1/2 cup blueberries 1/2 cup chopped red bell pepper 1/4 cup olive oil 3 T apple cider vinegar 1 T each of basil and parsley 1/4 t of salt 1t of honey 1 t of Dijon mustard . . .... Instructions Cook barley and set aside to cool Combine vinaigrette ingredients including olive oil, apple cider vinegar, salt, honey and Dijon mustard in a bowl Add barley in the bowl with the vinaigrette Toss in the blueberries and nectarines Enjoy! . . . . This recipe sports ingredients currently in season, is delicious and contains loads of vitamin C and phytonutrients which are antioxidants that are a factor in preventing cancer and heart disease; fibre which keeps you feeling full, supports good gut bacteria and blood sugar control, and potassium an important mineral for controlling blood pressure! . . . . #mosadinutrition #registereddietitian #blueberries #antiinflammatorydiet #nectarines #seasonalfruit #healthyeating #foodasmedicine #functionalnutrition #integrativenutrition #microbiome #bloodsugar #bloodpressure #salads #summer #eatwell See more

I was quoted from a Symposium I recently was a part of that was focused on best practices in diabetes counselling approaches. I feel blessed everyday in doing the work I do and witnessing rewarding client outcomes Repost from @wn4dc_symposium using @RepostRegramApp - Mosadi Brown, MEd, RD, CDE @mosadi_rd shared this during Track 3 of the WN4DC Symposium. Lets all take a moment and remember to turn off the self critique and show ourselves a little bit of love. . Learn more ...at the links in bio! . . . #wn4dcSymposium #diabetes #nutrition, #t1d, #nourishtoflourish, #nondiet, #rd2b #rdchat, #loveyourbody, #bodyimage, #recovery, #healthylifestyle, #intuitiveeating, #bodypositive, #bloodglucose, #DSMA #weightneutraldiabetes See more

Its that time of year for blueberry picking and not only is this fruit packed with antioxidants and nutrients, they are versatile too! Here are some ways I like to use blueberries: Added to my favourite muffin, loaf, or pancake mix Mixed with almonds and vanilla Greek yogurt and frozen in a mould to create a nutritious and energizing bark In a smoothie, I like to mix with greens like kale... In a fibre-rich tomato-blueberry chutney Tossed in a salad or mixed with sprouts and stuffed in a sandwich wrap Boiled out in an antioxidant-rich tea with earthy spices like nutmeg, cinnamon and clove . . Did you know that in addition to protecting against some types of cancer and heart disease, blueberries can improve brain function and improve memory? This is because they reduce oxidative stress, a factor in cognitive decline! How do you like to prepare your blueberries? . . . . #mosadinutrition #registereddietitian #blueberries #blueberryseason #etobicokedietitian #midsummer #eatwell See more

Repost from @wn4dc_symposium using @RepostRegramApp - Empathy conveyance is the most predictor of patient-clinician rapport and can influence not only patient experience, but outcomes too! But, most of us arent really sure how to effectively convey empathy! . Brush up on your counseling skills, check out track 3 of the WN4DC Symposium and see what are speakers have to offer! Link in bio. Follow our speakers at @mosadi_rd @benourishedpdx @glovskyellen and @juliemsweeney . . .... #ACT #motivationalinterviewing #psychotherapy #changetalk #behaviourchange #patientcentredcare #empathy #primarycare #change #positivepsychotherapy #solutionfocused #CBT #briefintervention #SolutionFocusedBriefTherapy #SFBT #emotionaleating #diabetescounselling #diabetescounseling #counseling #wn4dcsymposium See more

Repost from @wn4dc_symposium using @RepostRegramApp - Calorie counting disconnects people from their bodies because they no longer rely on and listen for internal cues to eat, explore how technology that promotes calorie counting may cause harm to our clients living with diabetes by clicking on our blog link in bio! . Check out some of our amazing Track 3 speakers @mosadi_rd @benourishedpdx @glovskyellen juliemsweeney . . .... #ACT #motivationalinterviewing #psychotherapy #changetalk #behaviourchange #patientcentredcare #empathy #primarycare #change #positivepsychotherapy #solutionfocused #CBT #briefintervention #SolutionFocusedBriefTherapy #SFBT #emotionaleating #diabetescounselling #diabetescounseling #counseling #wn4dcsymposium" See more

Repost from @nirvanawellnesscentre using @RepostRegramApp - Our Nirvana team is promoting health and wellness at the Chrysler Wellness Fair! #nirvanawellnesscentre #give #love #serve #empower @brampton_chrysler . . . . @chryslerbrampton @mosadi_rd @walkercindy07 @h2tbowen @drchandinibakshi

Having a blast while on the go during your travels? Plan and pack ahead for your meals! Pack healthy lunches and snacks in a snack bag, lunch bag, or cooler. Pack your bag or cooler with fresh fruit, cut up vegetables, unsalted nuts and seeds, trail mix, sandwiches, whole grain pita or crackers, hummus, brick cheese, mixed bean salad and yogurt. You will save time and money! Take your lunch and/or snack pack with you when traveling by bus, plane, or train. If you are unab...le to pack a lunch or snack ahead of time, plan your route. Find out which restaurants you will pass along the way. Check out their menus ahead of time so that you can choose options that are lower in saturated fat, sodium, sugar or white flour (refined carbohydrates), and calories. . . . Heading out on the town for drinks? Choose beverages wisely...Calories from drinks can add up quickly. This is true for alcoholic and non-alcoholic drinks. Drink slowly. If you choose to drink alcohol, alternate alcoholic drinks with lower calorie options such as sparkling water with lime, low-sodium vegetable juice, or cranberry juice with club soda . . . . . #mosadinutrition #registereddietitian #travel #summer #healthyeating #eatwellbewell #restaurantfood #mealplan #drinks #healthybeverage #eatwelltraveloften #gratitude #lifeisgood #bramptondietitian #etobicokedietitian #privatepracticedietitian #eatonthego #menus #healthymenu #snack #lunchideas See more