What Do You Eat BEFORE Dinner?


The evening commute is a tough time for many reasons. It’s been a long day, there’s way too many people going in your direction, your stomach is reminding you that it’s almost dinner time, and those food places you just walked by smell AMAZING!

Need a snack to enjoy on the commute home so you don’t eat your way through dinner preparation? Here are 5 portable, flavourful snacks that will last in your lunch bag until the end of your workday and keep the pre-dinner munchies at bay:


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Are You Drinking Dessert?


We all know that popular hot and cold beverages–like smoothies and specialty coffees–are packed full of sugar, calories, and fat with little nutritional value.


Have you ever stopped to think about how much is REALLY in your favourite beverages? Here are just a few examples:

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What Type of Hunger Is It?


Before reaching for a snack, it’s important to check in to see if you’re truly hungry or if there are other reasons for your to be reaching for food.


Often stress, boredom, or distraction are the real reason people reach for food and never feel truly satisfied. It’s important to be able to distinguish between:

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Is That A Snack Or A Treat?


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.

Come back tomorrow for more nutrition tips! 

Remember to eat health & live happy,

Anna Gofeld, RD

*this month's tips inspirations come from the Dietitians of Canada Nutrition Month Campaign Resources Manual for Dietitians

Is Your Work Stress Adding Up In Calories?


Mindless eating and emotional eating are among the main causes of weight gain and weight loss failure. Stress is an emotion many people try to cope with using food. Research has found that those who have an increased desire to eat when stressed most often reach for sugary and high fat comfort foods.


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Eat Your Way To A Better Career


Every day we strive to be better at our jobs to help us move up the corporate ladder. Did you ever think that good nutrition may be an important part of your workplace success?


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Why Eat “Fruit Flavoured” When You Can Eat REAL Fruit?


I’m sure you’ve noticed that most candy is fruit flavoured, despite containing absolutely none of the nutritional value. If you like the taste of strawberry flavoured candy, why not have the real thing and get some health benefits from your yummy snack?



Is there a communal candy bowl at your work, fruit flavoured or not? 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.

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