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Getting a head start on New Year’s resolutions

Local Zehrs helps build better eating habits for life
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Out with the old, in with the new! As we enter a new year, we begin to create our list of resolutions. Most of us vow to get fit, eat better, drink less alcohol and lose weight.

Easier said than done!

Many people know what they need to do but they cannot set realistic goals. Making changes is about shifting your mindset. Rather than focusing on losing weight, it might be better to focus on building a healthier relationship with food and understanding why many of us eat for comfort. 

Setting realistic goals is a good way to start. Rather than only focusing at the end goal, it’s better to break down the end goal to  smaller achievable goals that are specific and action-oriented.  For example, instead of setting a goal of “losing 10lbs by February”, try changing your goal to “eating more vegetables at each meal”. This will help set you up for success and make your goal more manageable.

At Zehrs, Registered Dietitians (RD) are a trusted source for food and nutrition guidelines based on current scientific research. Their network of experienced, passionate RDs provide realistic, personalized nutrition advice, which supports individual goals. Building healthy eating habits shouldn’t be complex, confusing or unachievable. Zehrs’ RDs aim to inspire and empower clients to shop, cook and eat healthier – for life!

Zehrs’ RDs are set up to assist clients virtually or in person (by appointment). They are equipped to provide tools that help with the prevention and management of health conditions including, but not limited, to diabetes, heart disease and digestive concerns. Incorporating evidence-based nutritional counselling, RDs can help clients set goals to achieve a healthier lifestyle.

Bradford-based RD Pui Chi Cheng promotes balanced eating and advises her clients to include a variety of foods in their diet. Rather than restricting food, Cheng promotes healthy eating from all the food groups. Here are some helpful tips to get you started:

  • Eating balanced meals - include a variety of foods such as vegetables and fruits, lean proteins, and whole grains. This will make sure to keep you feeling full and meet your nutrients needs. There is no need to restrict food or eliminate a food group as it tends to backfire and is not sustainable in the long-term.
  • Eating regular meals and snacks - meals eaten four to six hours apart should include snacks in between to keep energy level and productivity up. Having snacks throughout the day can also help curb cravings too.
  • Focusing on one meal at a time - avoid participating in fad diets that guarantee quick results – these are usually quick fixes and not sustainable lifestyle changes. Instead, focus on making changes gradually because it’s easier to keep up. By seeing the positive effects of having one healthy meal a day, this will translate into other meals over time.
  • Being mindful of your eating experience - are you eating because you think you’re hungry or are you physically hungry? Be aware of different physical, emotional and environmental cues that cause us to eat. Some tips to get you started: Before you reach for that bag of chips or chocolate, take a moment to think about why you’re eating. This is a good way to check-in!
  • Working with an RD -  an RD can help put all these tips into practice. RDs can guide clients through gradual dietary and lifestyle changes to reach specific health goals and avoid the cycle of quick fixes from fad diets that can eventually lead to weight gain or regain. 

Nutrition services at Zehrs:

  • Individual consultations: Zehrs offers individualized nutrition consultations to those who want a customized plan to change their diets. Cheng has worked with individuals looking for guidance on meal planning, managing chronic conditions such as diabetes, heart health and digestive health, as well as mom and baby nutrition. Due to the pandemic, they are also offering virtual consultations. 
  • Online webinars: Zehrs has moved its in-store nutrition workshops online. Customers can now visit to browse a variety of nutrition topics and attend sessions from the comfort of their homes.
  • Virtual lunch & learns (ideal for workplaces): Companies can pick a topic such as nutrition tips for working from home. This has been particularly popular among employers looking to help support better employee health and nutrition.

For more information, contact Zehrs RD Pui Chi Cheng at 705.435.8529 or [email protected]. Get started on a path to healthier living one meal at a time!