My Mother’s Like No Other…

May 6th, 2015 No Comments Tags: , , ,

Well it’s almost Mother’s Day. A day to pay homage to the one woman who brought you into this world. Being a mother is the hardest job in the world – riddled with work, guilt, wonder and more guilt. Mothers are tied to their offspring long after the apron strings have been cut, poor bunnies. Always thinking, hoping, praying did “I do enough?” when it’s evident they have done so in spades.

I did some reflecting on my Mom, like I’m sure you have about yours. I am the youngest sibling of four daughters within five years of age who shared 1 bathroom going through the teenage wormhole. She mastered the art of homemaking as my “at home” mom and is a living saint while my Dad is even saintlier… living under 1 roof with 5 women…but I digress.

One benefit of being the youngest was having a few years of one-on-one time together while the others were at school, just her and me. Whether we were doing household chores, grocery shopping or having some downtime in the afternoon over a movie like Three Faces of Eve we always had fun together. I vividly remember her turning on Jack Lalane on our black and white TV and exercising together along with him “…5 more, 4 more, 3 more…” Sometimes we’d work out listening to Connie Francis swooning on our turntable. She was the one who put a tennis racket in my hand and encouraged me to hit a few balls. This was well before the fitness craze…move over Jane Fonda!

I am very thankful for everything she has done for me to this moment. I am most thankful for the things I didn’t much appreciate way back when – like her setting and keeping limits (“yes, and don’t call me her”), showing us tough love by standing her ground, giving us regular age-appropriate chores like joining in with food preparation, making lunches, clean up and such. She’s a 4’11′ Ninja who knows how to get her point across. I always loved her line “… you’ve got to get up pretty early in the morning to put one over on me!” and she was right. We had unspoken rules like eating breakfast and dinner together as often as possible… and so much more. So many beautiful gifts from my Mother Extraordinaire.

Take the time to show appreciation to your Mom – that one woman who gave you life, opportunity, potential and who will always love you unconditionally. Show it not just on Mother’s Day but everyday of the year.

Thanks for all of the fabulous gifts you’ve given me Mom, I love you.

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Don’t be a Dairy Contrarian!

April 29th, 2015 No Comments Tags: , ,

I was grocery shopping this past weekend and found myself by the dairy case. To my dismay there was an array of weak milk imitations from soy to cachew to goat’s milk, what gives?! I almost let out a loud “Nayyyyyy” as I had difficulty finding my usual choice of pure and delicious skim milk… I remembered that a book was launched recently poo pooing Mother Nature’s nearly perfect food. It’s unfortunate that it caught media’s attention. It’s a mad mad mad mad mad world, sadly.

Call me a dairy maiden, I don’t really care. But when your nutritional goal is to count a bouquet of nutrients and not just calories the last items you want to omit from your shopping list are dairy products!

Some decades ago I was one of the authors of a paper published in The Lancet evaluating milk’s impressive and lengthy nutritional profile. Actually, I was the pion who did the calculations, reviewing nutrient requirements of various age groups and comparing these to milk’s nutrient profile. This work convinced me of the many nutritional attributes of milk. That work sold me to forever be a dairy queen and to milk this group for what it’s worth!

The nay sayers spend their time classifying dairy products as simply a food chocked full of calcium and protein. They couldn’t be more wrong. This nearly perfect food has a vast array of 16 essential nutrients – it’s impressive. There’s so much more to dairy foods than simply the calcium and protein. It’s difficult to make up the nutritional shortfall if you omit it. Today, Canadian’s diets lack nutritional quality. There is much more to food that just calories: the nutrient profile of the food and natural nutrient richness are paramount. Milk has this in spades.

I dare you to walk down the mile long beverage aisles in your grocery store and compare the nutritional profile of every other product to milk. Everything else pails in comparison. So when experts downplay the importance of milk and dairy products in your diet ask them what you should drink in its place! Undertake a food modelling exercise while you’re at it to convince you.

Incidentally, those so called milk replacement drinks require you to use your spatula to scoop out the nutritional goodness from the sediment at the bottom of the carton, UG. So much for the “natural veneer” they paint their products to be. Who needs that aggravation when you can drink the true natural goodness of milk and not have to give it another thought.

Check out my ebook Skinny on Slim The Little Black Dress of Diet Books and review my four [not 44] most fundamental food-related suggestions in Chapter 7 and don’t give the dairy contrarians another thought.

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Family Table

April 22nd, 2015 4 Comments Tags: , , ,

I’ve been thinking about the importance of the family table lately, hmmmm. A lot is learned there believe it or not. It’s so simple really – it’s an assembly of furniture – table and chairs, usually an overhead light. But set that table, put on some background music and arrange the food, family and friends and you’ve created a dynamic place that’s wonderfully complex.

It’s a time to break bread, literally or figuratively. A time to focus on what’s important. Fill up on food and stories – old and new. Nothing like rehashing the old hash for the umteenth time…

I remember when I was young having dinner at my Grandma’s house on Sevenoaks. Everyone was always welcome. My Mom upheld that same tradition when on some Sunday’s we’d keep making more room, extending the table further for people who were welcome at our family table. My Ukrainian Connection enjoys the same pleasure with many memories at their family table. I love that table scene on The Grinch Who Stole Christmas because it reminds me of the many fond memories of family gatherings around our family table – now at my home, still at my Mom’s, Mother Dearest’s, sisters’ too and of course my Uncle Jay’s…

I was reflecting more deeply about what I have learned through the years:

  • Keep the peace at the family table
  • Share a piece at the family table
  • Make conversation at the family table
  • Try something new at the family table
  • Pitch in around the family table
  • Learn to listen at the family table
  • Show appreciation to the hostess and host at the family table
  • Welcome everyone around the family table

You know there’s a slew of literature touting the benefits of the “family meal” for kids, linking the following which is so compelling (adapted from Dietitians of Canada, Nutrition Month 2014 material):

  • Improved food choices
  • Better nutrient intakes
  • Healthier weights
  • Reduced risk for eating disorders
  • Better social adjustment; and,
  • Improved school performance

If your schedule has gotten the better of you where this family tradition has slipped away you might want to slip it right back into your routine. Make it a priority. I don’t know about you, but after a busy day I need to “find my center”. Well it’s easily found by breaking bread together around the family table.

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Work on Your 6-Pact!

April 15th, 2015 No Comments Tags: , , , ,

I love this time of year, it’s so full of possibilities. The weather cannot be used any longer as an excuse not to get outside and play so vamoose out already if you have not already done so. Also that barbecue is beckoning, your friendly appliance to whip up something lean with a plethora if nutrient rich side dishes to drool over.

Follow the Rainbow – Get in the habit of enjoying half your plate of fruits and veggies throughout the day including every colour of the rainbow. Try berries on your cereal, an array of veggies at lunch with a number of delicious side dishes at dinner. Snack on fresh fruit in between meals. Rich produce fills you up and never lets you down – a healthy and stealthy approach to filling you up. The positive results by having more fruits & veggies is your pot of gold at the end of the your lifestyle rainbow!

Count Your Nutrients – Choose more food fresh from the farm. Your first clue will be noticing fewer processed packaged foods in your grocery cart. Savour the flavour of a variety of dairy products like milk, cheese and yogurt, smaller servings of meat, fish and poultry. Include some peas, beans, lentils, nuts and seeds in your regimen with whole grains in bread and pasta. All of these are chocked full of nutrient goodness it’s ridiculous!

Satisfy Your Sweet Tooth – Did someone say sweet?? Everyone loves something sweet, even though we’re trying to have less of the white stuff. Here are easy taste pleasers to add to your grocery cart and incorporate into your repertoire – sweet potatoes, red peppers, crunchy carrots, beets, fresh fruit, dried fruit to add in salads.

Behaving Goodly – Zero in on one eating foible to work on whether it’s slowing down your eating pace, or paying attention to your food by sitting down or noshing without distractions. Consider trying to focus on hunger and fullness every time you eat with the aim to stop when you begin to feel full. Some of us just rifle through our food like a buzz saw and are in the habit of eating past that cue. It’s a perfect time to rein it in!

Muscle Preservation Project – Yes cardio is important, but working on strength training and flexibility are too. I talk about investing 16 minutes every 2nd day into your hourglass in my ebook. My routine includes bends, stretches, lunges, squats, push ups, sit ups, even burpees to preserve my muscle mass, tone and strength for greater ease of everyday activity. If I can do it, so can you!

In a rut? Get help! – If you’ve been spinning your wheels read my ebook Skinny on Slim the Little Black Dress of Diet Books to give you a few ideas to break out of your funk. If that doesn’t work seek help. You’re surrounded by it!

Work on your six pact folks. Start with these or create a list of your own. There is simply no excuse not to!

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Spring Shake UP!

April 8th, 2015 No Comments Tags: , , , , , , ,

Spring has sprung despite Mother Nature not getting the memo! It’s time to awaken from that winter slumber and shift gears. It’s time to change that winter tire that is situated in your mid-drift and shake up your routine!

Wake UP – Let’s work on getting all of the zzz’s you need this spring and onward. Not getting enough sleep because you’re burning the candle at both ends isn’t good for health and well being along with your weight.

Shake UP – Do some hippy hippy shake and work in new moves throughout the day as you build up your interval training… working in 15 minutes of moving at least two times a day. If you’re a chronic sitter, work in a few more to get your blood flowing, muscles working to refresh yourself.

Make UP – Kiss and make up with your past food foibles adopted during winter hibernation. You have a new slate of possibilities. Instead of beating yourself up, lift yourself up.

Bake UP – Cook yourself up a healthy and stealthy scheme with ideas from my ebook Skinny on Slim the Little Black Dress of Diet Books. A good spring cleaning is warranted and best started by purging those pillow sacks of junk food and replacing them with a rainbow of produce grown by Mother Nature herself.

Break UP – Nix that negativity of the dark side where excuses dwell like a cesspool of doom. Lighten up and replace negative self talk with prose of kindness to stoke your motivation.

Take UP – Tighten the screws on your eating behaviour such as slowing down your eating pace while actually tasting your food and enjoying it to the max. Drop the caveman routine and use utensils and a plate, sitting down every time you eat to savour the flavour of your food. These are two essential behaviours that’ll help you get results STAT.

Put a spring in your step with a mini shake up of your repertoire to shift you in a positive direction.

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Cure Commuter Cravings this #NutritionMonth

March 31st, 2015 No Comments

It’s the final day of Nutrition Month. Dietitians of Canada’s theme has resonated for many on eating well at work ‘Eating 9 to 5!’ At the end of a busy workday, food decisions may be more impulsive; individuals may be more susceptible to environmental food cues such as vending machine or coffee shop transit treats. Here are some strategies to usher you and your munchies home!

1. Long commute? Before you head home, grab a drink to wet your whistle.

Staying hydrated helps us feel refreshed and fight fatigue. Here are a few super sips to pack ahead or pick up while waiting for transit:

  • Water. Plain or fizzy, it’s Mother Nature’s elixir! Bring a reusable bottle to work daily and refill it with fresh water before you leave.
  • Latte. Frothy and filled with nutrient-rich, hydrating milk. Go plain and low fat, without sugary syrups or whipped cream. Try decaf to cut the caffeine.
  • Tea. Ask for green, black or herbal tea. Skip the sugar; enjoy the taste of the tea itself.

2. Avoid pre-dinner munchies. Pack healthy snacks for the commute home.
Need a snack to enjoy on the commute home so you don’t eat your way through dinner preparation? Here are five portable, flavourful snacks that will last in your lunch bag until the end of your workday:

  • Fruit and veggies – an apple, a pear, a small bunch of grapes or cherry tomatoes
  • Small portions of trail mix with whole grain cereal, dried fruit, nuts and seeds
  • Homemade whole grain muffins
  • Spicy roasted chickpeas mixed with popcorn
  • Plain, high-fibre, lower-sugar cereal, granola or nut bars

3. Snack time! Dietitians reveal what’s in their drawers.
A dietitian’s snacking motto is like a Girl Guide: be prepared. Check out what dietitians keep at work to snack better.

Desk Drawer:

  • Pre-portioned packs of almonds, pistachios or pumpkin seeds
  • Small containers of whole grain cereal
  • Homemade whole grain granola bars or muffins
  • Whole grain crackers
  • Snack-size cans of light tuna
  • Green, black and herbal tea bags
  • Real utensils and hand sanitizer
  • Water bottle

Lunchroom Fridge Drawer:

  • Veggies and fruit
  • Cheese
  • Yogurt
  • Hard-boiled eggs
  • Black bean dip, lentil dip and hummus
  • Milk for drinking and stirring into coffee, tea or cereal

4. Craving a snack for the commute? If you’re in a pinch, reach for better vending machine choices.

If the vending machine is your only choice when hunger hits, here are 10 snacks to reach for:

1. Fresh fruit

2. Cheese and crackers

3. Veggie-and-dip packs

4. Whole grain granola or cereal bars

5. Seed or nut bars

6. Plain popcorn

7. Nuts, seeds and trail mix

8. Unsalted pretzels

9. Tuna-and-crackers kits

10. Yogurt

Don’t forget about healthy vending machine drinks, such as water, milk and low-sodium 100% vegetable juice. If your workplace doesn’t have healthy choices, ask them to make some changes so you can have the choice to eat well at work all year long!

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.

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Dump the Midday Slump this #NutritionMonth

March 25th, 2015 2 Comments

Yes folks, by now you are well aware that March is national Nutrition Month. I have been featuring Dietitians of Canada’s theme: eating well at work ‘Eating 9 to 5!’ This week’s focus is that afternoon fading ebb – the midday slump. Humanoids can only handle so much work, stress and screen time. It helps to plan ways to dump that midday slump, so read on!

1. Midday slump setting in? No need for caffeine! Get back up with energy-boosting habits.

Try these three healthy habits to help yourself skip the slump:

  • Move it! Stand up during phone calls, walk to deliver messages instead of emailing, or do a few stretches at your desk.
  • Grab a small snack. If you’re hungry, have a snack with carbs to fuel your brain and protein for longer-lasting energy. Dip carrot sticks in nut butter, or enjoy cottage cheese with fruit.
  • Drink water. Staying hydrated helps you avoid that sleepy feeling. Add cucumber, lemon and mint to perk up your cup. Replenish often so you can keep on sipping before a slump sets in.
  • Thirsty? Some sweet drinks are more like dessert. Swap your sip!

2. Did you know? There’s a big difference between a snack and a treat. Snack smart!

Snacking is on the rise in Canada. We’re typically twice-a-day snackers, with more than 34% of Canadians reaching for afternoon snacks to bridge the hunger gap.

Snacking can be healthy if you’re hungry between meals; however, there’s a difference between a treat and a snack. Treats, such as cookies, chips or chocolate, are low in nutrients and best saved for occasional enjoyment.

Dietitians recommend smart snacking! Choose small portions of nutrient-rich foods to stay energized and satisfied. Nutritious snacks include a piece of fruit and a handful of nuts, whole grain crackers with cheese, yogurt with granola, or veggies with hummus.

3. Give your brain a boost with dietitians’ top 10 smart snacks to pack in your lunch bag.
Smart snacks are rich in nutrients, with carbohydrates to fuel your brain, fibre to fill you up and protein to help energy last longer. Pack these top 10 dietitian-recommended snacks in your lunch bag:

1. Whole grain crackers with a hard-boiled egg

2. Handful of grapes with a chunk of cheese

3. Veggie sticks with hummus

4. Apple slices with almond butter

5. Fresh fruit added to yogurt

6. Handful of nuts with dried fruit

7. Edamame and mint-infused water

8. Snap peas with black bean dip

9. Banana with peanut butter

10. Crunchy roasted lentils and green tea

4. Here’s the bitter truth about the sugar content of popular sweet drinks:

  • A large (473 mL) specialty coffee with syrup and whipped cream has the equivalent of 17 sugar cubes.
  • A large (541 mL) fast-food smoothie made with juice concentrate has as much sugar as 20 cream-filled chocolate cookies.
  • A big (500 mL) sweetened bubble tea has the same amount of sugar as two cans of pop.
  • A large (563 mL) coffee shop “double-double” has the same calories and more sugar than a chocolate glazed donut.

Swap your sweet sips for water, small smoothies made with fruit or plain lattes, tea or coffee.

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.

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Loving Lunch a Bunch this #NutritionMonth

March 18th, 2015 No Comments Tags: , , , , , ,

I’ve been following the Dietitians of Canada theme of eating well at work as we sing along ‘Eating 9 to 5!’ throughout March, which is Nutrition Month. Statistics show that some love it and some leave it – 37% of Canadians say they prepare lunch at home while 36% admit to skipping it – good grief. If you want any hope to charge through the afternoon it’s a good idea to plug in your battery with nutrient rich choices. You don’t want to end up like Dilbert and be asleep in your cubicle in the afternoon, do you?

Here are top tips to help you get good grub in your tummy at lunch to revitalize your workday:

1. Give your lunch bag a one-two punch! Perk up your packed lunch with four tasty energizing options.

You’ll love these quick, simple and tasty make-and-take lunches:

  • Layer black bean dip, avocado and peppery arugula on a rustic whole-grain baguette for a simple sandwich with big flavour.
  • Pack hard-boiled eggs, cheese, fresh veggies, a few olives and whole-grain crackers for a super snack-like lunch.
  • Mix lentils, roasted sweet potato and red peppers, quinoa and a drizzle of lemony dressing for a protein-packed salad bowl.
  • Toss light tuna, snow peas and grape tomatoes with leftover whole grain pasta, basil-filled pesto and a pinch of chili flakes – this dish is great cold or heated.

2. Lunching at work? Think outside the cubicle. Start a healthy lunch club.

Want a healthy homemade lunch at work but don’t have time to make it? Form a lunch club with co-workers and take turns making and bringing a nutritious lunch.

Keep it simple with a salad, soup or sandwich club. You could also have fun with weekly themes, like cuisine from different cultures or dishes featuring specific nutrient-rich ingredients, such as legumes, cheese, barley or colourful vegetables.

Whether it’s daily, weekly or monthly, a workplace lunch club lets you enjoy a healthy homemade lunch and share good eating habits with your colleagues.

3. No time to pack lunch? Navigate the food court or cafeteria with dietitian-approved tips.

I spy with my little eye something that is healthier:

  • Want salad satisfaction? Choose dark leafy greens, colourful veggies, protein-packed legumes (beans, peas and lentils) and whole grains such as barley or quinoa. Drizzle dressing lightly.
  • Love pizza? Get a thin whole grain crust, load on the veggie toppings, stick to a single layer of cheese and steer clear of salty, high-fat meats.
  • Craving a sandwich? Choose whole grain bread. Double up on veggies. Skip deli meats – go grilled instead. Get spreads on the side and use just a little.
  • Satisfied by stir-fries? Ask for extra veggies and less sauce with your chicken, tofu or shrimp stir-fry. Choose brown rice instead of white.

4. Eating out at work? Make better choices with expert tips from dietitians.

Keep dietitians’ tried-and-true tips in mind when you’re eating out:

  • Downsize it. Ask for half-portions or save part of your meal for tomorrow’s lunch.
  • Choose steamed – or baked, broiled, grilled or roasted – instead of fried.
  • Double up on veggies. Choose leafy green salads or cooked veggies for sides. Pile veggies on your wrap, pizza or burger.
  • Don’t get too saucy! Salad dressings, spreads and sauces can add a lot of fat, calories and sodium. Get them on the side and use just enough for flavour.

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.

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Manage the Minefields at Work this #NutritionMonth

March 11th, 2015 No Comments Tags: , , , , , ,

Yes folks, March is national Nutrition Month and I will be featuring the theme of eating well at work ‘Eating 9 to 5!’ throughout. I’m focusing on meetings, events and the workplace this week. Pat Benetar sings that Love is a Battlefield well her sequel to that should be Work is a Minefield! Depending on the day, there could be food traps galore, stress on stress with a side order of stress, not to mention peer pressure to nosh along with the in crowd… oh boy are we celebrating another birthday? What gives!!

Dietitians of Canada has you covered with a wide array of solutions to your common workplace food challenges:

1. Did you know? In a company of 100 staff, celebrating each birthday adds eight slices of cake a month!

Work events focused on food may be causing you to overeat. That’s because eating with others can influence what and how much you eat. You might feel pressure to eat to fit in with your peers or find it tough to resist treats.

Try these tips to avoid workplace food traps:

  • Celebrate everyone’s birthday together once a month.
  • Skip sweets at events. Enjoy fresh fruit platters instead.
  • Don’t offer food at meetings. If you do, order better choices.
  • Opt out of Friday fast-food lunches. Brown bag it, then walk ’n’ talk after you eat.

2. Manage workplace munchies with Mother Nature’s candy dish – a big bowl of fresh fruit.

Is a workplace candy dish tempting you to eat too many sweet treats? Research shows that when treat-type foods are close by at work, you’re more likely to nibble.

Trying to resist those treats can be distracting, leading to less productive work time.

Here’s a sweet idea: keep workplace common areas free of treats. Instead, put out a fresh fruit bowl. Keep it free, charge a small fee or take turns filling the bowl with a variety of fruit.

3. Get the most out of your meetings. Order brain food, not drain food!

Next time you’re planning a meeting that’s scheduled over a mealtime, order food that will help keep attendees focused and productive:

  • Put pitchers of plain water on the table to quench thirst, boost hydration and keep workers alert.
  • Keep lunch light with salads and wraps filled with veggies and protein such as chicken, cheese, eggs or legumes (beans, peas or lentils).
  • Replace sweet desserts; offer fresh fruit or small portions of nutrient-rich snacks such as yogurt or whole grain mini muffins.
  • Be sure to schedule an activity break to keep everyone energized.

4. Is workplace stress eating away at you? Don’t feed your feelings with food!

If you reach for a sweet treat when you’re stressed at work, you’re not alone. Studies show that stress increases the desire to eat for some people. High-fat, sugary snacks are common comfort foods chosen to cope with stress.

The next time you’re stressed at work and craving a treat, ask yourself: am I hungry? If the craving comes from stress rather than hunger, food won’t satisfy it. If eating to deal with stress becomes a habit, it could be bad for your waistline. Don’t let food be your comfort.

5. Want a career path advantage? Add healthy eating to your to-do list!

Eating well at work can boost your concentration, productivity and vitality. It can also reduce missed days of work by helping to boost your overall health. Fuel your workday the healthy way with these five helpful tips:

  • Bring lunch from home so you don’t have to eat out.
  • Take a break away from your desk to enjoy your lunch.
  • Reduce boredom or stress by taking a brisk walk instead of nibbling.
  • Pack smart snacks so you can skip the vending machine’s sugary and salty treats.
  • Hydrate with water instead of caffeinated drinks.

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.

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Crush the Morning Rush this #NutritionMonth!

March 4th, 2015 No Comments Tags: , , ,

Well folks, the calendar page has turned yet again. What do you know, it’s March already and March is nutrition month! This year Dietitians of Canada is featuring ways to eat well at work, focusing on ‘Eating 9 to 5!’ Sing along with me during the month, won’t you?!

An Ipsos Reid poll they conducted showed 45% of people find it challenging to eat well at work. Well that’s no surprise. For many, most of weekday waking hours are spent at work. It makes so much sense to extend our healthy eating goals and efforts from home into the workplace.

This week I’m focusing on rushed mornings. “How did that “snooze” button get pushed yet again?” you ask. We all live in the era of the “time crunch” but it feels like we’re hit hardest as we roll out of bed. Decisions, decisions, decisions galore as we wipe the sleepies out of our eyes to put our best face forward and take on the day. I don’t know about you, but easing up on morning stress is how I prefer to start my day. Missing breakfast isn’t an option in my home, so I get it ready the night before.

When you decide and prepare for breakfasts whether on weekends or each evening, that’s one less decision to make in the morning. It’s already decided! Fast and easy is another rule of the day.

Beat morning mayhem and eat well all day long with these helpful tips from Dietitians of Canada for prepping meals and snacks the night before:

  • Put dinner leftovers into containers and refrigerate for tomorrow’s lunch.
  • Portion and pack lunchbox snacks, such as fruit, vegetables with hummus, or roasted nuts.
  • Fill up and refrigerate your reusable water bottle for sipping at work.
  • Prep breakfast: wash and chop fruit, get out the breakfast dishes and set up the coffee maker.
  • Get ready for tomorrow night’s dinner. Cut veggies, cook grains and marinate meat.

Here are more top tips from Dietitians of Canada so you can drive by the drive thru:

  • Make barley, quinoa or oat porridge and refrigerate in portions. Reheat with mix-ins, such as fruit and seeds, in the morning.
  • Bake and freeze whole grain muffins, pancakes and mini frittatas.
  • Stock up on ready-to-eat items such as fruit and containers of yogurt, and pack individual portions of trail mix to grab ’n’ go.
  • Mix up some muesli with toasted oats, dates, coconut and almonds to enjoy with fruit and yogurt.
  • Make hard-boiled eggs for breakfast on the run. Refrigerate for up to one week.

For tasty make-ahead recipes, visit Cookspiration – that popular app.

Start the day off right by having a fast, easy and balanced breakfast to get you through the morning.

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca

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