When & how much protein we eat are KEY factors in maintaining and building strong muscles. Experts presented the latest research on the power of protein at the Candian Nutrition Society’s 2018 conference in Toronto. We were there and in this posting we translate the science to help support your health and muscle building whether it’s for daily living or sports performance. Read on for our out top tips and best sources of protein to help you build stronger muscles!
Spread out your protein intake evenly over three to four meals a day. To maximize your muscle strength, include protein rich foods at every meal. The biggest challenge for most Canadians is meeting their protein intake at breakfast so look for ways to pump up the protein in your morning meal. Athletes, remember get some protein into your body just before bedtime to ensure these muscle building nutrients are on board while you sleep!
As dietitians, we love food and are passionate about its power. Protein intake recommendations for most people are to aim for 20-30 grams of protein at every meal. Athletes Note: A meal containing about 0.3 g protein/kg body mass, eaten every 3 hours supports the greatest post-exercise muscle synthesis after resistance exercise! A bedtime protein intake is also recommended for athletes so muscle building proteins are on board while you sleep!
Check out some examples of protein in foods and choose foods from the table below to help increase protein in your diet. Have questions about protein intake? Leave a comment or contact us!
Restaurants Canada’s 8th annual Canadian Chefs’ survey tells what’s trending now and what the up and comers are as well. Of the 20 chef trends mentioned in the research, here are our TOP 7 favourites with insights from our food forward health conscious perspective.
Locally sourced foods – eating what’s in season where you live is a terrific way to discover seasonal foods. Local is a perennial favourite of dietitians, chefs and consumers alike.
Sustainable seafood – Eating at least two servings of fish each week is recommended as part of healthy eating for all Canadians. Producing safe, sustainable fish is important for the future of food.
Ancient Grains – Canadians like to explore dishes that showcase authentic food from around the world. Discover the heritage of ancient grains and try authentic recipes using kamut, spelt, amaranth and freekeh.
Simplicity / back to basics – Remember family style comfort food meant for sharing? We love the serve-yourself shared dining experience, be it eating out or at home. If you make it yourself or in-house, you’ll add some authenticity that everyone will appreciate.
Veggie centric cuisune. YAY! Veggies are ON TREND which we find very exciting. Aim to have HALF YOUR PLATE as vegetables. Let’s get creative on making veggies more centre-plate.
Craft beers / microbrews – Alcohol in moderation continues to add enjoyment to meals. Remember to follow Canada’s LOW risk drinking guidelines.
It’s Canada’s 150th Birthday – Let’s celebrate our Canadian food heritage! Consumers are ready to embrace this trend. What a great opportunity to boost variety beyond the obvious Canadian foods.
For more foodservice trends and consumer insights, join us at the 10th annual Nutrition for NON-Nutritionists course on April 26, 2017, University of Toronto. Register at www.NutritionForNONNutritionists.com
45% of Canadians find it challenging to eat well at work. Here’s our advice for fighting the 3 o’clock brain drain.
If you find it hard to eat well at work, you’re not alone. Research from an Ipsos Reid poll conducted for Dietitians of Canada finds that 45% of Canadians say that eating healthy meals and snacks while at work is challenging. As Registered Dietitians and nutrition experts, we know first hand the many benefits of eating well at work:
gives you energy to be stay focused and meet your deadlines
boosts your concentration and productivity
protects you from chronic health problems such as heart disease, diabetes, osteoporosis and even dental disease.
Here’s what you can do to improve your eating habits at work:
Load up of vegetables and fruit. Pack your own fruit and veggie snacks so you’re not tempted by a vending machine or cafeteria.
Bring healthy snacks for meetings. Instead of donuts and muffins, offer vegetables and fruit more often and have some whole grain products available.
Bring your own lunch to work instead of eating at the fast food court. Packing your lunch is healthy and saves you money. Also, chances are, the portion sizes you pack are more reasonable!
Satisfy your thirst with water. At meetings serve plain water in pitchers. For a flavour boost add lemon, lime or cucumbers. Keep a water bottle on your desk.
Choose to be active. Have a walking meeting around the block or have an activity break instead of a coffee break. Active living is not only healthy but also stimulates creativity!
Keep it going! Workplace wellness and nutrition programs are an investment in your employees’ health and well-being! We can help you build a workplace nutrition program and offer engaging, interactive seminars that will leave a lasting impression and inspire you towards your best health! Contact us to get started!
We’re excited to offer new webinars and half-day courses for past course graduates as well as new participants! Contact us to be put on our mailing list for these educational events, and let us know if there are specific nutrition topics of interest to you. Remember that we also offer in-house Lunch and Learn seminars, corporate wellness workshops and team building events. Read our course testimonials.