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Rather than vowing to put yourself on a strict diet, Mount Royal University Registered Dietitian and Fitness Consultant Rory Hornstein says moderation is key to reaching your long-term nutrition and fitness goals.
“It’s more about finding a balance and knowing what kind of nutrients you need to stay healthy and have a lot of energy,” says Hornstein.
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| Rory Hornstein, a Mount Royal registered dietician and fitness consultant knows a thing or two about the value of eating well as a career woman and mother of two. |
“I work and have two little children and so it’s definitely not easy to lead a balanced lifestyle every day. I can understand why a lot of my clients say it’s challenging to get everything in.”
For long-term success with your nutrition goals, Hornstein recommends that you make small incremental changes — something as simple as starting each day with breakfast.
In fact, breakfast should actually be the largest meal of the day as this meal is key to boosting your metabolic rate first thing in the morning.
“People tend to eat their larger meals at dinner and this is actually when your metabolic rate is starting to slow down,” says Hornstein.
“Your body will just take the fuel that it needs and the rest of it will be stored which will in turn lower your metabolic rate the next day.”
In addition to following Canada’s Food Guide and proper portion control, Hornstein advocates dispensing with counting calories and focus on monitoring fibre intake instead.
“So many people get overwhelmed with trying to keep track of 1,800 to 2,100 calories a day. If you can get close to 25 to 35 g of fibre per day, you will be choosing things that are not only higher in fibre but are also lower in saturated fats, calories and sugar. The more fibre you have the more full you’ll feel.”
Hornstein also recommends starting a food and activity diary to get a better sense of exactly what you are eating and how often and determine if you are going too long in between meals.
“Ideally, you should be planning meals and snacks between 3 to 3.5 hours apart to keep your metabolic rate up,” she says.
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Upcoming nutrition workshops through EnCana Wellness Centre • Eating on a budget / power planning "If you fail to plan, you plan to fail." A little planning can go a long way to improve your overall diet. What staple foods should I have in my house? What should I look for when grocery shopping? How can a food label help me determine what to buy? This session will provide suggestions on how planning can help you eat well despite heavy time demands from work, school and play.
• Fast and easy meals
• Vitamins, minerals and nutrients
No registration is required and all the sessions are free. For more information contact Shermin Murji at 6369. |
Navigating the nutrition maze
Weight-loss programs come in many forms today. Some prey on the desire for a quick fix, and some of these diets do help you lose weight quickly — at least for a while.
“Maintaining a healthy weight is a process, and it can be tough, but it's not impossible. If you're ready to commit to lifestyle changes — eating healthier and being more physically active — then you're well on your way to achieving a healthier weight,” says Hornstein.
Hornstein recommends limiting sugary foods and refined carbohydrates and reducing your intake of foods high in trans fats and saturated fats. “Try to focus on more complex carbohydrates that have more fibre and whole grains.”
Healthy foods that top Hornstein’s list include blueberries, foods high in omega-3 fatty acids (i.e. salmon), flax seeds, olive oil, avocado, whole grain crackers and high fibre cereals. She also recommends selecting lean proteins and dairy products like yogurt with probiotics that are rich in calcium and vitamin D.
To optimize your health, Hornstein says you should select foods high in antioxidants and rich in colour like red, yellow and orange peppers and eggplants.
Hornstein also weighs in on Acai Berry, the latest weight loss trend. “It’s definitely very high in antioxidants and it does have some health benefits, but it’s not wise to solely rely on Acai Berry supplements as you will miss out on important nutrients from other sources.”
“Whether you’re considering taking a special supplement or starting a particular diet, it is important that you make sure that it is endorsed by a physician or backed by credible research.”
Nutrition programs at MRU
Hornstein has been affiliated with Mount Royal for the past 10 years providing nutrition consulting services through Mount Royal Recreation. She also leads nutrition presentations through the EnCana Wellness Centre.
“The nutrition consulting services that I provide are based on your individual goals to improve your overall nutrition plan — whether you need to improve your energy levels, focus on weight management or weight gain or learn what to eat before and after exercising.”
“The programs offered at Mount Royal are great because they introduce you to both physical activity and nutrition at the same time without being so overwhelmed. You work one-on-one with a trained consultant instead of being thrown into a gym environment on your own.”
For more information on nutrition consulting services at Mount Royal Recreation, contact Shelly Stranaghan at 6631.
To register for a nutrition assessment or other personal training programs, visit Shelly, Rory and the rest of their team online.
— Jondrea De Ruyter, Jan. 14, 2010
Calgary, Alberta, Canada T3E 6K6
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