Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

nutritionist in ottawa

5 Tips To Beat Bloat This Holiday Weekend

by

5 Tips To Beat Bloat This Holiday Weekend

If you’ve ever felt bloated after a meal then you know how unbelievably uncomfortable it is! Your pants may suddenly feel tighter, you may feel restricted in your shirt, you might feel heavier, slower and like you need to hit the couch for a snooze.
The reason for bloating varies from person to person but keeping these 5 helpful tips in mind may help to beat bloat this holiday weekend!

1. Chew your food! Digestion starts in the mouth and chewing signals your glands to produce saliva, which contains enzymes that start breaking down food before it reaches your stomach. Food entering the stomach prematurely can contribute to that unwanted overly-full feeling (some might say “stuffed”) and put unnecessary stress on your digestive system.

2. Stay hydrated. Water, along with ‘digestive juices’ in the stomach (stomach acid and digestive enzymes) help to break food down further. When your digestive system has all the tools that it needs to work optimally, you’ll feel satisfied and comfortable after a meal.

3. Pay attention to hunger cues. Are you hungry? Or, are you bored? Eating out of boredom and/or mindless snacking can cause bloating, unwanted weight gain and contribute to unbalanced blood sugar which can lead to excessive cravings.

4. Avoid possible allergens or intolerances. Food allergens or intolerances can really disrupt digestion and cause many symptoms like: bloating, cramping, brain fog, headache, irregular bowel movements and more. If you suspect that you may have a food allergy or intolerance, it’s best to contact a Nutritionist to investigate further.

5. Make sure you’re pooping! Poop is a normal part of everyday life. Yes, that’s right – every single day! Poop is a great indicator of overall health and ideally, your body should be excreting waste once a day. If you aren’t pooping regularly, it’s essential to find out why.

While it might seem like bloating is just a side effect of eating too much, it can actually be a sign of digestive distress and it’s best to seek guidance from a Nutritionist to find out more!

How to Stop Snacking!

by

Rachel was live on CTV Morning Live from her home office discussing ways to stop snacking while working from home!

Catch the segment HERE!

For more great weight loss tips, check out our new Instagram @ReBootWeightLoss

Screen Shot 2020-07-18 at 8.17.30 AM

Poop 101 on CTV Morning Live!

by

Sometimes things are not moving and sometimes they are moving too quickly! Let’s talk about poop and what to do in both scenarios to get you back to feeling your best.

Catch the Segment here!

Recipes:
Chia Pudding (Get things moving)

Ingredients

1/2 cup Unsweetened Vanilla Almond Milk OR Coconut milk
2 tbsps of chia seeds
1 tbsp of raw cacao or unsweetened cocoa powder
1 tbsp of Xylitol or a few pinches of Stevia (Xylitol can have a laxative effect)
1/2 tsp ground cinnamon (optional)
1/4 tsp sea salt
Add ins: 1 tsp vanilla extract
Strawberries (diced for topping)
Powdered Ginger for topping

Instructions

Add in your liquid of choice, chia seeds, cacao, sweetener, cinnamon and sea salt in a small bowl stir well. Now add in your vanilla extract. Stir again. You can add to a smaller jar or leave in the bowl. This is a small personal serving. You will then wait for it to set, (3 to 4 hours or overnight) and then you can top with diced berries and ginger! 🙂

Rice Pudding (Slow it down!)

Ingredients
1 tbsp of coconut oil
1 cup of white cooked rice (Using this kind of rice is best for any diarrhea issues)
1 tsp cinnamon
1 tsp ginger
1 tsp vanilla extract
1/4 cup apple cinnamon tea (optional and let it cool a bit)
1/2- 1 cup dairy free milk of choice (coconut or vanilla almond milk with no sugar)
1 small apple, peeled and diced (Get rid of the peel when experiencing the diarrhea)

Instructions

Cook your rice and boil water for tea so you can let it cool.

In a pan add in coconut oil. Let it melt a bit. Then add the cooked rice, cinnamon, ginger and vanilla.
Add your tea in, dairy free milk and bring to a simmer on medium heat. Peel your apple.
After about 5 minutes add it in and stir. Add more cinnamon or ginger to taste.

Parent Info Night- Children’s Lunches and Easy Ideas!

by

Our nutritionist Jen Wright recently spoke at a parent info night. Her tips are perfect for busy families!
See below!

photo 1 (3)

Last night I had the pleasure of spending the evening with some parents from Our Lady of Mount Carmel School. It was so much fun to be able to help parents learn some easy lunch ideas for their children’s lunches.
We also touched on the effects that high sugar and processed snacks can have on their ability to learn and function at school.
I am always asked how to provide better food for our children without spending a lot of money. Or how do I fit making healthy food into our already crazy, busy schedules? My answer to this is PLANNING! Sit down one day a week, go through your flyers and see what is on sale, check your schedule for the week ahead and plan accordingly. Make your menu up for the entire week, and include lunches and snacks. Go to the grocery store, by yourself (if possible) sometimes children add to our food budget because they see something they HAVE to have. If not possible, stick to your list as much as possible. The other thing I tell people, is make meals that can be more than one meal.

For example:

Sunday night: Make a roast turkey/chicken, roasted potatoes and roasted vegetables. But make double the amount of veggies you need. Save the extras for an easy lunch side at work.
Save the bones from your turkey or chicken, and put them in the slow cooker overnight to make chicken/turkey broth for Monday night’s dinner, or lunches throughout the week.

Leftover chicken can then be used for wraps in your children’s or your own lunch.
In the same amount of time you have 2 nights dinner in one day! Here is my recipe for quick and easy chicken soup. Perfect for these colder nights. Serve with a salad or a veggie plate. Enjoy!

Chicken/Turkey Soup in the Slow Cooker
Using the bones from your roasted chicken or turkey. Put the bones in slow cooker with enough water to half fill the slow cooker. Allow to cook on low over night. Remove bones and strain liquid, putting the broth back into the slow cooker. Take any small pieces of chicken and put in the slow cooker. This recipe is great for cleaning out your fridge, you can use most vegetables.

Add the following:
• Diced onion
• Celery
• Carrots, turnip, parsnips
• Corn
• Potatoes
• Small pieces of kale or spinach if you have it.
• 2-3 cloves garlic, diced.

Allow to cook until vegetables are soft. Season to taste with:
• Salt and pepper
• Poultry seasoning
• Thyme
• Celery salt

You can add a box or organic chicken broth if more liquid is needed. You may also add a can of diced tomatoes.
Cook rice or pasta separately and add when serving. If you add it to the soup it will go mushy.

On the 7th day of Christmas…..Some Healthy Holiday Sides! Who needs mushy peas and mashed potatoes!?

by

Four Festive Sides for your Holiday Dinner Parties

 If you’re looking to impress your dinner guests this season, try these fabulous sides that are not only mouth-watering but also surprisingly nutritious!

 

Cranberry Almond Brussel Sprouts
Roasting Brussels sprouts brings out their nutty flavour!

Ingredients:
1 pound Brussels sprouts, trimmed and halved lengthwiseCran Almond Brussel Sprouts
2 tablespoons extra-virgin olive oil
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 cup dried cranberries
½ cup toasted almonds

Directions:

  1. Preheat oven to 400°F.
  2. Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside, 30 to 35 minutes.The leaves that are loose will be especially brown and crispy.
  3. During the last 5 minutes of roasting, add 1 cup dried cranberries and 1/4 cup pecan pieces. Stir well and continue roasting until Brussels sprouts are tender.
  4. Transfer to a bowl and serve.

 

Orange Maple Sweet Potatoes

This sweet and sumptuous side will leave your guests asking for more!

Ingredients:
2 pounds small sweet potatoes (about 5), peeled and cut lengthwise into 1-inch wedgesSweet potato
1 tbsp coconut oil
Sea salt and freshly ground black pepper
2 tbsp pure maple syrup
1/2 teaspoon finely grated orange zest

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Toss the sweet potatoes on a large, foil-lined rimmed baking sheet with the oil, maple syrup, and orange zest; season, to taste, with salt and pepper.
  3. Roast the potatoes for 40 minutes.

 

Roasted Beet & Kale Salad
A powerhouse of antioxidants and flavour, this salad will “beet” most other dishes at your holiday potluck!

Ingredients:
1 head of lacinato kale, stemmed and finely choppedKale
2 large red beets
1 cup raw fennel, sliced thin
1 cup pomegranate seeds
1/2 cup raw pecans, chopped
1/2 cup raw sunflower seeds
Dressing:
1 Tbsp. apple cider vinegar
2 Tbsp. olive oil
1/4 tsp. stoneground mustard
1/2 Tbsp. maple syrup
1/2 tsp. dried dill
Sea salt and black pepper to taste

Directions:
1. Preheat oven to 425°F.
2. Wash beets and slice the tops and bottoms off. Place them in aluminum foil, wrap and place on a baking sheet.
3. Roast the beets for 45 – 60 minutes or until the beets can be easily pierced with a fork.
4. When the beets are cool enough to handle peel the skins off with a pairing knife or using your fingers.
5. Chop beets into small cubes or slice into matchstick sized pieces.
6. Wash and strip kale and finely chiffonade. Add kale to a large bowl and massage with your hands until the kale begins to wilt slightly.
7. Add all salad ingredients to a large bowl and mix to combine.
8. Whisk all ingredients for dressing in a small bowl. Alternatively you can add all the ingredients to a mason jar and shake vigorously.

 

Killer Curry Quinoa Salad
Killer indeed! If you’re a fan of protein-rich quinoa and some Indian flare, you will love this delicious bowl of goodness and so will your hungry guests!

Ingredients:Curry Quinoa Salad
1 cup quinoa
1 ½ cups water or veggie broth
½ tsp coriander
½ tsp paprika
½ tsp turmeric
1 tsp cumin
½ tsp sea salt
1/3 cup fresh cilantro, finely chopped
¼ cup green onion, finely chopped
½ red pepper, finely diced
½ cup mango, finely diced
1 can black beans
2 lemons, zest and juice
¼ cup organic olive oil
Dash of pepper

Directions:

1. Bring water/broth to a boil. Add quinoa, sea salt and the four spices to the water. Stir and cook for 10-15 minutes until all the water is absorbed. Fluff with a fork, spread on a large baking sheet and let cool in the fridge completely.
2. In the meantime, finely chop the cilantro, green onion, red pepper, and mango; set aside.
3. Start getting excited, because this is going to be yummy!
4. In a bowl, whisk together lemon zest, lemon juice, and olive oil.
5. Place cooled quinoa in a large salad bowl, add all ingredients together. Toss to combine and season with additional sea salt and pepper. This dish is even better when it has marinated overnight!

It’s Apple Season! Here’s a delicious way to get your apple for the day.

by

Autumn Apple Raspberry Crisp

Gluten free and so delicious, this recipe will be the perfect thing to greet your guests as they walk in the door this Fall! Your grandma was right when she said “An apple a day keeps the doctor away”.  Apples are an excellent source of Vitamin C, B vitamins, and dietary fiber.

Serves 8

Ingredients:

6 apples (Macintosh, Delicious, Pink Lady, Gala)
1 cup fresh or frozen raspberries
1 tbsp lemon juice
1 tsp lemon zest (optional)
2 tbsp pure maple syrup
2 tsp tapioca or arrowroot starch
1 cup gluten free rolled oats or quinoa flakes
1/4 cup sorghum flour (or brown rice flour)
1 cup coconut sugar
2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp sea salt
3/4 cup organic coconut oil

Directions:

  1. Preheat the oven to 350ºF. Grease the bottom and sides of an 8×11-inch gratin or baking dish with coconut oil. Set aside.
  2. Peel and core the apples. Slice them and toss into a bowl with the raspberries. Sprinkle with lemon juice and toss to coat. Add the maple syrup and lemon zest and stir. Dust with tapioca starch and stir again to coat the slices. Pour mixture into the prepared baking dish.
  3. In a mixing bowl, combine the oats or quinoa flakes, flour, coconut sugar, cinnamon, ginger, and sea salt and whisk to blend. Add the coconut oil in pieces and using a whisk or a pastry cutter, cut the coconut oil into the flour blend until you have an even, sandy mixture.
  4. Spoon the mixture over the fruit.
  5. Bake in the center of a pre-heated oven for about 45 minutes or until the apples are fork tender and the sides of the crisp are bubbling.  (And your house will smell AMAZING FYI!)
  6. Allow the crisp to cool before serving, though slightly warm it is luscious.

 

Recipe by Natasha Onley, Nutritionist & Wellness Chef

Natasha specializes in Family Nutrition, bringing passion into your kitchen by sharing how to nourish your family with wholesome, nutritious foods while addressing all of your health needs. With a special interest in pediatric nutrition, Natasha believes first and foremost in preventative care from birth into adulthood. Call us to schedule an appointment or learn more today!

© Caven Nutrition. All Rights Reserved.     Privacy Policy