Nutrition and Culinary Programs
NUTRITION COUNSELLING
HEALTHY BUGS IN YOUR GUT
GLYCEMIC INDEX AND YOUR HEALTH
RED HAT-A-TUDE AFTERNOON TEA AND RECEPTION
TASTE OF INDIA
MEATLESS MEALS
TGIF PASTA NIGHT
WHAT’S UP WITH SALT?
SMART SHOPPERS
SIZZLIN’ WEEKEND GRILLING
SENSATIONAL SALADS
SNACK HAPPY
As seen on Breakfast Television please see the reciepes below:
Crustless Smoked Salmon Quiche w/ Dill
1 1/4 cups skim milk
1/4 cup fat-free sour cream
1 teaspoon Dijon mustard
4 large egg
1/2 cup chopped light cream cheese
1/2 cup thinly sliced green onions
1/4 cup thinly sliced smoked salmon, chopped (about 2 ounces)
2 tablespoons chopped fresh dill
1/2 teaspoon black pepper
Cooking spray
Preheat oven to 350°.
Combine first 5 ingredients in a large bowl, stirring with a whisk. Stir in cheese, onions, salmon, dill, and pepper. Pour egg mixture into a 9-inch pie plate coated with cooking spray. Bake at 350° for 35 minutes. Let stand 15 minutes.
Yield: 8 servings
Orange Smoothie
2/3 cup frozen orange juice concentrate
1 cup milk
1 cup water
1 tsp. vanilla extract
8-9 ice cubes
1. Combine all ingredients except ice cubes in blender.
2. Blend for about 1-2 minutes, adding ice cubes one at a time.
Additions:
1 Banana
1 cup of your choice or a combination of all; Frozen raspberries, blueberries, strawberries, mango
NUTRITION COUNSELLING ONE FREE SESSION WITH MEMBERSHIP
Whether you are seeking to educate yourself or struggling to adapt your eating habits to address a health concern, one of our registered dietitians can assist you in developing a comprehensive food management plan.
With regular individual one-on-one sessions, our dietitian will evaluate your current eating habits, modify it if necessary and provide you with techniques for applying them successfully. Follow-up appointments allow your progress to be monitored until you reach your goals. This ongoing support will help you develop healthier eating habits, adjust recipes and provide you with tips on shopping, cooking, and eating out.
Individual consultation sessions are a unique opportunity for you to meet with our registered dietitians to target your specific needs and answer your questions. These fee-based sessions are one-hour in length for the initial consultation and usually thirty minutes for the follow up sessions.
Reh-Fit members receive one session free as a benefit of their annual membership.
Depending on the number of sessions you choose, our registered dietitians will work with you on:
• your personal goals
• your food habits and lifestyle
• personalized strategies for healthier eating
• tips for cooking and shopping, as well as eating in restaurants
• creating meals for maximum energy and vitality
• specialized dietary needs.
To make an appointment, stop by the Reception Desk or call 488-8023.
Member Rates:
60 minutes $50
30 minutes $35
Package of three half-hour follow up sessions $85
Non-member Rates:
60 minutes $75
30 minutes $45
Package of three half-hour follow up sessions $115
Note: Many private insurance plans cover the services of a registered dietitian. Check your plan to find out what is covered.
HEALTHY BUGS IN YOUR GUT
The grocery shelves now carry foods thatt have prebiotics and probiotics. They can be found in cheese, yogurt, breads and other foods. Find out what they are, why we care and learn how these components promote health and keep the digestive system healthy.
WednesdayMarch 5 |
GLYCEMIC INDEX AND YOUR HEALTH
Not all carbohydrates are created equal. There is a lot of talk these days about a new meal planning tool called the Glycemic Index. What is the glycemic index and which foods are high or low in glycemic foods? Come and learn how this tool can help you control your appetite, reduce feelings of hunger, manage blood sugar, control cholesterol and reduce risk for heart disease.
mondayMarch 10 |
RED HAT-A-TUDE AFTERNOON TEA AND RECEPTION
The Red Hattitude Ladies of the Ra-Ra Sisterhood would like to hand you a red-gloved invite to our inaugural Reh-Fit tea and dessert reception to celebrate a cold day in March. Although there are no rules to be part of our group, you must attend in full regalia i.e. red hat, purple outfit for women over 50 or pink or lavender if you are under 50 years of age. Could this be the beginning of the Reh-Fit Red Club?
saturdayMarch 15 |
TASTE OF INDIA
Warm up your winter with healthy spicy food from Taste of India. Strong lively flavors are the soul of Indian cooking. Learn how to make some tasty dishes such as mushroom nut curry, tandori chicken, chappatis and more. (Dinner and demonstration cooking class).
mondayApril 28 |
MEATLESS MEALS
Thinking of adding some meatless meals to your weekly menu? Join our registered dietitian and the Heart Rock Cafe chef to learn the healthy side of going meatless. Learn how adding vegetables and legumes to your diet can be tasty and take away some handy recipes.
wednesdayMarch 26 |
TGIF PASTA NIGHT
TGIF PASTA NIGHT
Make Reh-Fit your destination of choice at the end of the week, when all you want to do is relax and have someone else make your supper. Choose from three different pastas, three different sauces, add a salad, and a fresh baked bread roll, all for $15. Tickets are available at Reception Desk. Wine and beer will be available for purchase.
FRIDAYApril 25 |
WHAT’S UP WITH SALT?
To salt or not to salt is not the question. How much sodium? That is the question. Table salt, kosher salt, sea salt, greys salt, half salt, no-salt, which is which and what is the sodium solution? Attend this session to learn the new sodium guidelines. Take away refreshing ways to add taste to foods, read the food labels for lower sodium foods and get answers to your salt questions. .
MONDAYMay 12 |
SMART SHOPPERS
What are whole grains, whole wheat, and the whole truth? What snacks can I put in my lunch bag that are healthy and quick? How do I choose between all those salad dressings? Are there any healthy frozen meals? Pick up tips and tricks as you take this 90-minute grocery store tour with the Reh-Fit Dietitian. Learn how to decipher the information supplied on food packaging and identify ways to make wise food choices at the grocery store. Members and public must pre-register by calling the Reh-Fit Centre at 488-8023. Class size is limited.
ThursdayMay 1 |
WEDNESDAYJune 18 |
SIZZLIN’ WEEKEND GRILLING
Rule the barbecue with mouth-watering dishes made simple, special and smart! Simply take it easy and grill up some super tasting dishes for quick dinners. No stove, no oven, no worries. .
MONDAYMay 26 |
SENSATIONAL SALADS
Salads are refreshing, delicious, colorful and absolutely nutritious. How can you have more variety on your salad plate? Learn how versatile salads can be. Taste some great recipes and learn easy and nutritious ways of making salads your summertime meal
THURSDAYJune 19 |
SNACK HAPPY
Summer will be over before you know it, so you don’t want to waste a perfect day inside. This summer hit one of our many Winnipeg walks, cycle Wellington Crescent, or take a canoe ride down the Seine. Don’t forget to throw some tasty snacks in your backpack. Find out what’s on the shelf or what you can put together in minutes. Treat yourself to some satisfying summer snacks for those day excursions. Samples provided.
WEDNESDAYJuly 16 |
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