Nav Nutrition and Dietetics

March is Nutrition Month! This year the theme is , great kick off event by today at Faculty of Health Sciences

They say you are what you eat 💕

Chronic pain impacts the quality of life and ability to do physical activity. Nutrition interventions have a significant effect on pain reduction by reducing the chronic inflammation. Include anti-inflammatory foods in your daily dietary intake to curb inflammation and pain

Lifestyle is like a puzzle which includes little pieces to make it complete. If few pieces are missing the puzzle cannot be made. In the Nav Nutrition and Dietetics puzzle series we will discuss about each puzzle in coming weeks. The first piece of my puzzle is the wholesome approach to dietary intake which nourish the body and soul.

Choose foods which nourish your body, soul and keep the environment healthy!

Self-regulation is the ability to monitor and manage your energy states, emotions, thoughts, and behaviors in ways that produce positive results such as well-being, loving relationships, and learning. It’s your relationship with self, food, your thoughts and people! Focus on self 💕

Do you know starting July 1st all the employees of Federal Public Service will be covered for Registered Dietitian services. This is a big milestone by Government of Canada towards health and well being of its employees. Want to work on any health goals, feel free to book a free call with me using the link on bio!

June is Dysphagia Awareness Month

OVER 2 Million CANADIANS 45-YEARS AND OLDER MAY HAVE SWALLOWING
DIFFICULTIES. Dysphagia screening only occurs in 1 in 4 primary healthcare settings
in Canada. Reports have shown that majority of people with dysphagia go undiagnosed. Dysphagia may add 40% to health care costs and may
increase hospital length of stay by 40%. If you feel continued difficulties in swallowing get it checked!

So fun learning about updates in Dietetics Practice and meeting new/old colleagues National Conference.

Specific nutrients, dietary patterns, and overall nutrition may play either beneficial or detrimental roles in hormonal balance. Always follow the advice of the Expert. Registered Dietitians practice the session Evidence based nutrition and can guide you based on recent scientific recommendations.

Wanna try asparagus salad? Here’s a recipe for summer.

Preheat the grill to high.
Prepare the red onions: Cut onions in half from root to tip, then cut the halves into ½-inch slices. Pull the slices apart and place them into a disposable grill pan. Toss with 2 tablespoons olive oil, ½ teaspoon kosher salt and ¼ teaspoon pepper.
Prepare the asparagus: Place the spears in a baking dish and toss with 2 tablespoons olive oil, ¼ teaspoon kosher salt and ¼ teaspoon pepper.

Place the pan of onions on the grill, along with the asparagus spears (be sure to place spears perpendicular to grates so they don't fall through). Set the asparagus dish next to the grill (do not clean). Cover and cook the vegetables for 2-3 minutes. Open the cover and, using tongs, turn the asparagus. Cover and cook 1 -2 minutes more, until the asparagus spears are nicely browned and tender-crisp. Remove the asparagus from the grill and place back in the baking dish. Stir the onions, cover, and continue cooking for about 15 - 25 minutes, stirring every few minutes, until tender and caramelized. In the meantime, transfer the asparagus spears to a cutting board and cut into 1½-inch pieces. Place back in the baking dish and toss with finished grilled onions. Add the sugar and balsamic vinegar and toss well. Taste and adjust the seasoning if necessary (I usually add a good ¼ teaspoon more salt). Transfer to serving platter and serve hot or room temperature.

Happy World Health Day! There’s no bigger wealth than health. Take care of yourselves.

Super excited and humbled for the new role of Director with College of Dietitians of Ontario Board

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. There are several ways to enjoy avocados. Do you enjoy them ?

It’s ! This March, go to NutritionMonth2023.ca to help unlock the potential of food. Dietitians are here to help!

It was a great talking about Nutritional importance of Millets. Thank you Commission of India and for the invite! Grateful 😊

Millets are rich source of fibers, minerals and B-complex vitamins.
• High fiber content and rich in health promoting phytochemicals like polyphenols, lignans, phytosterols, phytoestrogens, phytocyanins.
Great whole grains to include in your diet.

Want to learn more ? I am going to talk about all health benefits of Millets at the High Commision of India special event in Ottawa tonight.

Happy Valentine’s Day to all you! Here’s to the biggest love “self love” and working on becoming healthier versions of ourselves. I am excited to introduce my first group session.

The link to register for “21 day healthify me with Nav”. To learn more about the program and me visit the link below. Hope to see you on the other side.

https://p.bttr.to/3RUSrKC

Pumpkin seeds are rich in many antioxidants, which protect our cells from disease-causing damage and reduce inflammation in our bodies. They’re also a great source of dietary fiber, which can enhance this effect. Studies show that pumpkin seeds’ anti-inflammatory abilities can help maintain good function in the liver, bladder, bowel, and joints. Great ways to get pumpkin seeds’ small-but-mighty health boost in your diet include:

Add them to smoothies
Mix them into granola, yogurt, or cereal
Use them to add some extra crunch to a salad
Garnish any meal, like soups, chicken dishes, or pastas
Blend them with other ingredients in a dip like hummus, pesto, or guacamole
Bake them into cookies and breads
Toast or roast them in any spice or seasoning for a healthy snack. # dietitiansofcanada.

Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal.
-it is a monounsaturated fat, has a smoke point of about 350°. This means it isn't the best option for high-heat cooking techniques, like deep-frying and tempering (tadka).
-can be used over medium-heat sear or shallow fry.

Holiday Cheers and Happy New year to all of you! Enjoy and stay safe.

Fiber lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. It modulates the gut microbiome to create a healthy intestinal environment, which helps to prevent inflammation. Daily intake of fiber can be achieved from fruits, vegetables, legumes, and whole grains. Soluble fiber in oats, sweet potato, Brussels sprouts, and oranges generates short-chain fatty acids which have anti-inflammatory effects.

elenium is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones.
Good natural food sources of selenium include:
Nuts, like Brazil nuts and walnuts
Many fresh and saltwater fish, like tuna, cod, red snapper, and herring
Beef and poultry
Grains!!

Vitamin D
-nutrient we eat and a hormone our bodies make under sun.
-Vitamin D deficiency has long been associated with reduced immune function that can lead to viral infections
Recent studies show Vitamin D may help to reduce the severity of the COVID-19. Do you take Vitamin D daily ?

A gentle reminder to be kind to your own self. Often times when we work on some goals be it life, nutrition, weight, body building or anything. It is important to be kind to yourself!!! Your body is doing magic and wonders beyond you think. It deserves all the kindness and it will reciprocate the same love back

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. This picture was captured on my recent trip to Goa in a Fish market (also a reason why I disappeared from my weekly posts)