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Sweet Spot Nutrition > What to Eat > Meal Plans

Meal Plans

Festive food for a small table
Meal Plans, What to Eat

Festive food for a small table

Cheryl Strachan
December 19, 2020

Full disclosure: It’s December 19 and I’m doing my Christmas meal planning here. Some people are smart enough to do this two or three weeks early, but I am definitely not one of them! So as I’m contemplating options, I’ll share and help you out, in case you’re a last-minute…

Holiday Read more
Review: Save-On-Foods online shopping
Meal Plans, Where to Eat

Review: Save-On-Foods online shopping

Cheryl Strachan
July 14, 2020

I’m a regular user of Superstore’s PC Express service , but I also use Save-On-Foods delivery occasionally to help us get through a busy week. Here’s how it (usually) works. Pros: Two thumbs up for convenience. Placing, scheduling, and receiving your order is usually painless. Produce quality is typically fine. Cons: Despite the name,…

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70 ways to get more vegetables in your life
Meal Plans, What to Eat

70 ways to get more vegetables in your life

Cheryl Strachan
July 9, 2020

We all know that eating more vegetables is one of the most consistent eating habits supporting better heart health, yet how many of us do it? I certainly don’t get the suggested half-plateful at every meal. So for summer fun, I thought I’d brainstorm a list of ways to get…

vegetables Read more
6 delicious uses for that bag of chickpeas
Meal Plans, What to Eat

6 delicious uses for that bag of chickpeas

Cheryl Strachan
June 21, 2020

At the start of March, when we were stocking the pantry with a few extra staples, just in case, I ordered a bag of dried chickpeas in my online grocery order. When it came, it turned out to be a little bigger than I expected. 1.8kg, in fact, or about…

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3 sweet spot solutions to lunch at home
Meal Plans, What to Eat

3 sweet spot solutions to lunch at home

Cheryl Strachan
May 23, 2020

If you’re one of the many people concerned about eating too much these days, particularly afternoon and evening snacking, I have one question for you: Are you eating enough for lunch? ( Breakfast matters too, but I’m just focusing on lunch today.) Eating more than you’re comfortable with is a complicated…

Meal ideas Meal planning Read more
Ten tips for shopping at Costco during a pandemic
Meal Plans, Weight & Health, Where to Eat

Ten tips for shopping at Costco during a pandemic

Cheryl Strachan
May 15, 2020

Don’t. Go. There. Just. Don’t. Way. Too. Many. Darned. People. Just kidding! Sort of. If you want to stay 2 metres away from strangers right now, it’s not going to happen at Costco.  At least not at my Costco! (Deerfoot Meadows in Calgary.) Different communities seem to be responding to…

Costco Read more
5 good ways to use those darned frozen vegetables
Meal Plans, Recipes, Weight & Health

5 good ways to use those darned frozen vegetables

Cheryl Strachan
April 17, 2020

Did you pick up a few bags of frozen vegetables to get you through the pandemic? Have they made it out of the freezer yet? They’re easy to ignore, aren’t they? If you’ve ever heard me speak, you know I’m a big proponent of frozen vegetables. We all know they’re…

Meal ideas vegetables Read more
Review: PC Express (formerly Click & Collect)
Meal Plans, Weight & Health, Where to Eat

Review: PC Express (formerly Click & Collect)

Cheryl Strachan
March 28, 2020

(Originally written March 2016, most recently updated July 8, 2020.) If you’re near a Superstore, No Frills, Wholesale Club, “Your Independent Grocer,” or Loblaws, and need groceries, PC Express is one way to get your grocery shopping done without going in the store. (See below for other online grocery options.) If you’ve…

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  • Festive food for a small table

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  • 7 easy sandwich alternatives to processed meat
  • Review: Save-On-Foods online shopping
  • Review: PC Express (formerly Click & Collect)
  • The lowdown on peanut butter for heart health
  • Goldenberries are super, but please don’t call them a superfood
  • Five Costco foods that aren’t as healthy as they look

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There are so many creative breakfast ideas out the There are so many creative breakfast ideas out there, but I usually slide right back to my favorites. How about you? #sweetspotfood ❤️😊
You might have been told to lose weight for heart You might have been told to lose weight for heart health, but weight loss is frustratingly elusive and often temporary. But we have studies that have demonstrated benefits to cardiovascular outcomes (both morbidity and mortality) even in the absence of weight loss, and one of the biggest trials that set out to show that weight loss would improve CV outcomes (Look AHEAD) was stopped early because it did not.

If you’re measuring “success” by stepping on a scale, you may be discounting other longer-lasting wins. Swipe for a few food-related examples that you can use as measures of success instead of weight loss. They benefit heart health too, quite possibly more.

This is another excerpt from my free video series, How to Eat Well For Life After a Heart Event. Link in profile to access the whole series.

#heartmonth #hearthealth #cardiacrehab #heartattack #cardiacnutrition #heartdisease #hearthealthy #cardiacrehabilitation #hearthealthyfood #overallhearthealth
Believe it not, simple meal. All roasted in the ov Believe it not, simple meal. All roasted in the oven. Easy peasy!  #sweetspotfood 😋❤️
To tell if bread is really whole great or just pre To tell if bread is really whole great or just pretending, take a peek at the list of ingredients. They’re in order by weight, so there’s more of the first ingredient in the bread than anything else on that list. If the first ingredient is a whole grain, you have a winner. Look for terms like “whole grain” “sprouted grain” “quinoa” “brown rice” “whole rye” or “whole wheat.” Terms that indicate it’s not a whole grain: “Enriched wheat flour,” “wheat flour.” Swipe to see. 

This is another excerpt from my free video series, “How to Eat Well for Life After a Heart Event.” Link in profile to the entire series.

#heartmonth #eatwell #forlife #wholegrain #healthybread #hearthealth #cardiacrehab #heartattack #cardiacnutrition #heartdisease #hearthealthy #cardiacrehabilitation #hearthealthyfood #sweetspotfood
I do love a good pasta. White beans, (!) braised k I do love a good pasta. White beans, (!) braised kale, tomato, Parmesan, olive oil. Easy weeknight meal. #sweetspotfood ❤️😋
Do headlines like this make you want to give up on Do headlines like this make you want to give up on heart-healthy eating? Same news outlet, less than a year apart. First eggs reduce heart disease risk, then they raise it. 

Same with the next one (swipe). Wine is bad for aging brains. Wine could improve brain health.
It’s discouraging I know. Trust me, even clinicians like me get frustrated with the controversies!

Friendly reminder that a headline is supposed to grab your attention. The more controversial the better. “Everything you know about nutrition is wrong!” Yeah, probably not. 

Unfortunately, the nature of nutrition research leads to sometimes conflicting outcomes. Each study is a small piece in a big puzzle. 

When we put together all of the pieces we get a pretty consistent picture for food and heart health: Lots of vegetables, fruit, beans, nuts, seeds, whole grains, fish, olive oil, and some lean meat and dairy if you like. And other stuff is okay, if it’s not MOST of what you eat. 

#heartmonth #nutritioncontroversies #donteattheheadilnes #hearthealth #sticktothebasics #cardiacrehab #heartattack #cardiacnutrition #heartdisease #hearthealthy #cardiacrehabilitation #hearthealthyfood
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  • Cheryl Strachan RDBest way to start the day here, with my favourite birdwatching geek. And we saw a bald eagle!! Watched it go after… https://t.co/jqijSf6dJa, 2 hours ago
  • Cheryl Strachan RDAlso, I think many healthcare providers who suggest the 5-10% weight loss have no idea how difficult it actually is… https://t.co/cPZxKu0tQB, 4 hours ago
  • Cheryl Strachan RDWhat a wonderful follow-up to my earlier rant about @HeartandStroke calling "unhealthy weight" a "lifestyle risk fa… https://t.co/crZMT3xXa5, 17 hours ago
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