Back to School Nutrition Workshop

Back to School Nutrition Workshop
Saturday, September 17th, 1-3pm
Natural Food Pantry, Billings Bridge
2277 Riverside Drive, Ottawa

In this workshop you will learn:
o what foods increase your child’s memory, concentration and cognition
o what foods hinder your child’s ability to learn
o the true causes for ADD/ ADHD and how to avoid them
o what supplements your child really needs
o the power nutrients for your child’s brain
o great ideas for allergen-free easy lunches and snacks

• All participants will receive an information booklet including recipes to take home.
• Cost: $30
• Space is limited so sign up early by emailing info@rachelhewitt.com or calling 613-737-9330

Is Organic Produce Worth the Money?

“Is organic produce worth the money?” This is one of the most common questions I receive. To see my answer check out my article in the Ottawa Sun .

Asparagus

It’s that time of year in Canada when seasonal crops start to pop up and are available at your local farmer’s market. Or if you’re feeling ambitious you can forage for wild plants, like the asparagus in the picture above which was picked at my parent’s farm.

Asparagus is not only delicious, it also contains numerous health building properties, including:
• Source of folic acid which is essential for proper cellular division and DNA synthesis
• Promotes bone health because it is a source of vitamin K, calcium and magnesium
• Source of the prebiotic inulin which helps promote digestive health
• Contains the antioxidants vitamins A and C as well as zinc, selenium, beta-carotene, lutein and zeaxanthin which help fight free radicals
• Acts as a natural diuretic, due to its high potassium and low sodium as well as the amino acid asparagines, which can help with problems involving swelling such as arthritis, rheumatism and PMS-related water retention.

There are numerous ways to enjoy asparagus, my favourite is roasting it.

Roasted Asparagus
1. Wash asparagus and cut off bottom fourth
2. Place in a baking dish
3. Add chopped garlic and drizzle with extra virgin olive oil
4. Place in oven at 400F for about 10 minutes, turning once, until slightly browned
5. Enjoy!

Better Sweeteners

A diet high in sugar can lead to numerous health conditions such as Type 2 diabetes, obesity, and hyperactivity. When you want to add a little sweetness to your life there are better options out there and some to stay away from.

Click here to read the list.

Butter vs. Margarine

Here’s an article I wrote for the Ottawa Sun on the Butter vs. Margarine debate.

The History

Butter has been eaten by humans for thousands of years. It wasn’t until the last few decades that it got a bad reputation because of its high cholesterol and saturated fat content. Margarine was originally marketed because it was cheaper to make than butter. Food manufacturers made us believe that margarine was the butter replacement of choice claiming that it was better for your health.

Unfortunately, margarine was initially made by hydrogenating oils. Hydrogenated oils are made by forcing hydrogen gas into the oil at high pressure which makes the oil solid and extends its shelf life. This was a bonus for food manufacturers because it was cheap to make and lasted longer. The truth soon came out that these hydrogenated oils created dangerous trans fats which are worse than the saturated fats that they were replacing. Thankfully, most margarines are not made with hydrogenated oils anymore but are they a healthier option?

Read the rest…..

Blogger for the Ottawa Sun

I will be a health blogger for the Ottawa Sun’s Blog Healthy, Happy & Wise starting next Friday, March 4th. Every Friday there will be a new post by one of the health experts. Check it out at http://blogs.canoe.ca/healthierhappierwiser/health/allow-me-to-introduce-you/

Should You Drink Sports Drinks?

Are you finishing your workout with a brightly coloured sports drink in order to replenish those electrolytes you lost sweating? These beverages do supply some electrolytes, but they also supply a lot more that you definitely don’t want. Here’s what you’re getting:

Artificial Colours- May cause allergy reactions or a worsening of asthma symptoms, exactly what you need to perform your best. They have also been shown to cause hyperactivity disorders in children. Sport drink companies use artificial colours so you can “tell different flavours apart”.

Brominated Vegetable Oils- BVOs are vegetable oils (usually soy) that have had a bromine molecule attached to it. Bromine is not found naturally in any foods and it has been banned for human consumption in over 100 countries. Overconsumption of BVO’s can cause memory loss, tremors, fatigue, loss of muscle coordination, headache, ptosis (drooping) of the right eyelid as well as elevated serum chloride. BVO’s are used in sports drinks to keep “flavour oils evenly distributed”.

High Fructose Corn Syrup- HFCS has been linked to Diabetes and Obesity, probably not the main goals of your workout.

Sucralose- If you choose a sugar-free sports drink it will be sweetened with Sucralose, an artificial sweetener which is a chlorinated sucrose derivative. Sucralose has been shown to shrink the thymus gland.

What to drink instead?

Luckily, there is a healthier replacement to sports drinks. Coconut water is an all natural electrolyte replacement from young coconuts. Most sports drinks only contain sodium, potassium, and chloride. Coconut water also contains magnesium (which is essential for proper muscle relaxation and recovery) and calcium. Some people even claim that you can use coconut water as a blood transfusion because it’s electrolyte ratios are so similar to our blood’s (just in case you are stuck on a deserted island).

Coconut water can be found in many health food and grocery stores. Choose brands that do not contain extra sugar or preservatives. Or you can always buy a young coconut and crack it open!

People’s Choice Business Awards

The Wellness Group has been nominated for the People’s Choice Business Awards for “Health & Wellness Business” by the Kanata Chamber of Commerce. Please vote! The voting ends on January 26th!

Here’s the link: http://pcba.kanatachamber.com/en/pcba/index_openVote.php

January Sale and Group Weight Loss Program

Now’s the time to lose weight the healthy way and keep it off for good! Until January 31st all Personalized Weight Loss Programs are 10% off! Call or email today to book your free 15-minute initial consultation.

Group Weight Loss Program

Learn how to lose fat and keep it off the healthy way in a comfortable group setting!

Dates: January 24th to March 7th, Monday evenings from 7-8pm
Location: The Wellness Group, 9-420 Hazeldean Road, Kanata
Cost: $195 + HST

o Customized Meal Plans
o Healthy Recipes
o Private Body Composition Testing (no humiliating public measurements)
o Weekly topics include:
Healthy proteins, carbohydrates and fats
Healthy meal planning
How to read nutritional labels
The effects of stress and hormones on fat loss
Eating out the healthy way
Recipe modification
Benefits of Exercise
Supplements-which ones do you really need to take

Call or email to sign up. There is a limited number of spaces to keep the group small!
Contact Rachel at 613-608-4047 or info@rachelhewitt.com

10 Reasons to choose a Personalized Weight Loss Program with Rachel Hewitt

1. You will Feel Great!- Do you usually feel terrible when you are dieting? Or even worse, hungry? Learn how to feel great and still lose fat. The most common comment I get from my clients is that they can’t believe how good they feel or how much energy they have.

2. It’s Personalized- You are not exactly the same as the person sitting next to you, so why should your weight loss program be the exact same?

3. Receive a Complete Nutritional Assessment- Weight loss is more than just calories in and calories out. Have a Nutritionist assess your diet and symptoms questionnaire to determine if there are any system imbalances that could be hindering your weight loss efforts.

4. Body Composition Testing- Most weight loss programs only use your weight on the scale to determine success. This can be a very inaccurate indication of health. Bio-Impedance Analysis testing is the most accurate in body composition testing and will tell you how much fat mass you have lost as well as your water balance and overall hydration.

5. You get a Personal Nutritionist- Throughout the program your Nutritionist is only an email away whenever you have a question.

6. No Special Supplements or Food to Buy- Most weight loss programs make most of their money off the “extras” that you need to purchase for the program to work. On this program you can eat your own food and supplements will only be recommended for health improvement if absolutely necessary.

7. Education- Throughout the program you will learn how to be healthy, not just count calories or points. You and your family will benefit for years to come.

8. Motivation- You have weekly appointments to keep you accountable and help you overcome any obstacles you are facing.

9. Save you Money-Weight loss and supplement companies spend millions on marketing campaigns to try to convince you that their “get slim quick” products work. Your Nutritionist will tell you what actually works and what your body needs so you don’t have to spend your hard earned money on something that could actually be doing your body more harm than good.

10. Keep the weight off for good! – Once you learn how to eat the proper foods that nourish your body, the weight will naturally stay off. You will also be losing fat and not metabolically active muscle tissue so your body will not gain all of the weight back when the program is over. You will never DIEt again!