COLUMN: Dietitian serves up food for thought for women

The following column by submitted by Lisa Ciotoli, a registered dietitian at Zehrs in Orillia.
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From menopause to cancer to bone health, prioritizing wellness for women is essential at every stage of life.

Between the midst of all the changes in life, whether it’s becoming a new parent or starting a new career, it can be challenging to put yourself first. But for women, taking the time to fuel and care for your bodies and soul is important to prioritize.

Simple lifestyle adjustments like consuming a balanced diet that is high in fruit, vegetables, whole grains, lean protein, and healthy fats are something that can help women feel healthy and happy in their day-to-day lives. As your local Orillia registered dietitian, here are some ways women can prioritize their health through nutrition.

Heart Health

Unfortunately, many women are not aware that they are at a higher risk for heart disease, and several diagnoses go undetected. Although there are some risk factors you cannot control, there are some key areas to focus on for maintaining heart health and reducing your risk of heart disease and stroke. 

Eating a healthy and well-balanced diet is one factor within your control. You can support your heart health by including more fibre, plant-based food and healthy fats, and by minimizing highly processed food intake. To help better manage blood pressure, I also recommend opting for low-sodium foods when possible and relying on fresh or frozen foods more often than processed food, which often contains more sodium.  

Menopause 

During menopause, the body's hormone levels fluctuate, which can lead to several physical and emotional symptoms. Eating a healthy, well-balanced diet can not only help to alleviate some of the symptoms, but may also help to reduce the risk for certain health complications. 

Including more vegetables, fruit, whole grains, and protein can help you to better meet your nutrient and energy needs. You can support bone health by including foods that contain calcium and vitamin D in your diet such as milk, yogurt and low-fat cheese. Preventing bone loss is important for women in their menopause journey as osteoporosis and mobility function are significant risks for postmenopausal women. 

Cancer

Many are unaware that one of the contributing risk factors for cancer is inflammation. For women’s health, anti-inflammatory foods that include antioxidants, omega-3 and fibre can help with a variety of health conditions. Reducing your exposure to charred or processed meats can also reduce your risk for cancer.

Women are known for putting others in front of themselves, but this nutrition month, it’s time to prioritize your health! Whether it is to support you with family meal planning or making healthy choices at the grocery store, as your local registered dietitian at Zehrs Orillia, I am here to help! I provide a range of services, such as virtual or in-store one-on-one consultations, store tours as well as recipe ideas. To learn more, book a 15-minute free nutrition phone consultation with me at dietitianservices.ca.

Baked Eggs and Spinach

Whether you are at the beginning of your menopause journey or looking to address symptoms of osteoporosis, spinach is a great addition to your diet. Spinach is high in calcium and vitamin D and can help support bone health.

Ingredients:

• 1 pkg frozen spinach, thawed and drained
• 1 tbsp PC Blue Menu Celeb 100% Canola and Mid-Oleic Sunflower Oil Blend
• 1 small onion, chopped
• 1/2 cup light cream cheese, cubed
• 1/4 tsp ground nutmeg
• 4 PC Blue Menu Oméga-3 Large Eggs
• 1/8 tsp sea salt
• 1/8 tsp freshly ground black pepper

Instructions:

1. Preheat oven to 375°F (190°C). Mist four 3/4 cup (175 mL) ramekins with cooking spray; set aside. Squeeze spinach dry in clean tea towel; set aside.
2. Heat oil in large skillet over medium heat. Add onion; cook, stirring frequently, until softened, 4 to 5 minutes.
3. Pulse spinach, onion, cream cheese, nutmeg and 2 tbsp water in food processor until combined. Divide among prepared ramekins. Using back of spoon, make well in centre of each ramekin; break 1 egg into each well. Place ramekins on rimmed baking sheet.
4. Bake until egg whites are set but yolks are still runny, about 20 minutes. Remove from oven; cover with foil and let stand 5 minutes. Sprinkle with salt and pepper.