Marissa Dawn Nutrition

The snow is here, the weather is getting colder and there seems to be more people getting sick with a cold or the flu.  To some people, it seems that getting sick during the winter is inevitable - more time spent indoors with other people and the temperature changes from outside to inside are more drastic.  There is even research that suggests that up to 25% of our genes change with the season.  So what do we do then to help prevent colds and flu? There are many nutrition claims out there stating that certain foods or nutrients will prevent or cure your cold.  Let's dive a little deeper into these claims and see if there is any truth to them. Echinacea - Echinacea seems to be a popular suggestion when it comes to foods or nutrients that will help prevent or cure colds.  When I dived into the research, it is typically suggested that, while echinacea does not prevent you from getting a cold, it may help with some cold symptoms such as sore throat. Garlic - Numerous studies have

The snow is here and the weather is getting colder.   For many people, the snow and colder weather is the time when they fall back into a routine with busy evenings and weekends, and they can get caught in the rut of always making the same things to eat.  Whether it be for yourself or your kids, it is easy to fall into the routine of making the same thing for lunch everyday.  For some people that is okay, but for other people this leads to making poor food choices because they don't like what they packed.  Here at Marissa Dawn Nutrition, we have some tips and tricks to help make lunch time a little more exciting. 1. Sandwiches are simple and there are lots of ways to keep them interesting - Try using pitas, tortillas or English muffins instead of bread - Mix up the sauces using hummus, sriracha or guacamole instead of mustard, mayonnaise or margarine  2. Leftovers can make a great lunch when you are in a hurry and can be used in a variety of ways - Chop up leftover grilled

Who here loves pizza?  I for one am a pizza fanatic.  There are so many different kinds of pizza - you can make pizza with thick or thin crust, or a vegetable crust, pita or flatbread. When it comes to toppings, the options are endless - meat, vegetables, fruit, eggs and so much more!   Pizza sometimes gets a bad rap and gets classified as an unhealthy food.  Some kinds of pizza can be healthier than others, but in moderation pizza can actually be a balanced meal.  The crust can provide carbohydrates, toppings can add protein and vegetables, and the cheese is a source of protein and dairy.  Sometimes it is ok to indulge and enjoy the less healthy types of pizza, but focus on choosing the healthier options most of the time. Homemade pizza, for example, can be a healthy option because you have control over the kind of crust and the amount and type of sauce, cheese and toppings. When people think of homemade pizza, most tend to think of spending hours in the kitchen making pizza do

Have you ever heard of Kodiak Cakes?  I hadn't for a long time, since I wasn't a Costco shopper, so my friends weren't surprised I didn't know what they were talking about when they raved about them.  Finally, I was tired of hearing about them and decided I had to try them for myself. Looking at the box, I was intrigued by them, as they can be made various ways and the box indicates how their nutritional value changes based on preparation method.  If you just add water to 1/2 cup of the mix, there is 14 grams of protein.  The protein content goes up to 18 grams if made with milk, and 21 grams if made with milk and an egg.  I also like that the mix is made of whole grain wheat and oat flours, and that there is only 3 grams of sugar in 1/2 cup of mix.  I was going through my pantry the other week and came across a box of Kodiak Cakes that I forgot I had.  I had also been really wanting banana bread lately, so decided it would be worth trying to make banana bread using

Thursday was the first official day of summer but here in Lloydminster, this last week has been hot! With temperatures in the high 20's on a daily basis, and only dropping into the high teens overnight, staying hydrated has been crucial to beat the heat.  The more time you spend outside, the more active you are in the heat and the more you sweat, the more important it is to be hydrated to prevent heat-related emergencies. The Canadian Red Cross states that "heat-related emergencies occur when the body becomes dehydrated" and when a person is in the sun too long, "heat cramps, heat exhaustion, or heat stroke can occur".  It is important to be aware of the signs and symptoms of heat-related emergencies which include muscle cramps or tightening, headaches, nausea and dizziness, weakness or feeling faint.  For more information on heat-related emergencies, check out the Red Cross  Website. The average man (age 19 and over), needs about 12 cups of fluid per day to

Sometimes, a simple recipe is the best recipe.  There are lots of recipes out there that have a full page of ingredients or take hours to make, but what about when you want a meal that is simple, delicious and nutritious?  That's what I was looking for when I came up with these Taco Rice Bowls.  I was going through my cupboard and found taco seasoning and rice and was inspired to make something using them.  I don't know if Taco Rice Bowls is a good name for this recipe or not, seeing as there is nothing about it that is really like a taco, other than taco seasoning.  And, when I ate it for supper the other night, I served it on a plate, but Taco Rice Bowls was the name I had in mind for some reason, so I am going to go with it.  In all reality, I think this recipe is more like a burrito bowl, but that doesn't matter.  What does matter is that this recipe is absolutely delicious and is super easy to make. Taco Rice Bowls Ingredients: 1 cup brown rice, dry Red and g

The temperature is heating up, and kids will be out of school before you know it, which means summer vacations, road trips, camping and living at the lake.  You often hear of people wanting to get their "beach body" ready for summer by slimming down and losing weight, making changes that aren't sustainable for the long run.  Summer comes, and they choose unhealthy snacks, consume too much alcohol, eat at irregular times and have unbalanced meals.  Food is also often more readily available in the summer with food trucks, hot dog carts, food festivals and more.  Summer is the time to take advantage of all of the fresh, local fruits and vegetables, check out the local farmer's markets, or even try planting your own garden.  While there are many gatherings and events in the summer that involve food, check out these healthy eating tips to help you make healthy choices during the summer! Eat Balanced Meals and Snacks Meals should contain at least three out of the four f

I have never been one to make good, chewy, moist, homemade granola bars.  I always seem to do something to burn them, overcook them to the point of being dry, or not packing them into the pan well enough, so they crumble and turn more into granola than granola bars when you go to cut them.  My younger sister, on the other hand, seems to have the granola bar making talent.  Nine times out of 10, her granola bars are more than just good, they are delicious, and I have to credit her and her granola bar making talents for inspiring me to write this post. When she began making granola bars, she used this recipe (link) , but over time, she wanted to cut back on the added sugar and fat, and replace them with the healthier, natural sugars. There are many substitutions you can make in lots of recipes to cut back on things such as added sugar and fat, or to replace an ingredient if you find out once you have started that you are missing it.  Here are some examples of substitutions that you c

I love a good salad for lunch, but my salads usually consist of me either picking out a bagged salad at the grocery store and then modifying the toppings (usually not including everything that it comes with, only using some of the dressing, and adding some roasted chickpeas, eggs or nuts and seeds), or just putting all of the vegetables I have in my fridge into a container, adding some protein (roasted chickpeas, eggs or nuts and seeds) and calling it a salad. Last week I saw a Sweet Potato and Chickpea Salad from Tasty Vegetarian on Facebook and decided to make my own little spin off of it.  The original salad can be found  here  and here is my version. Roasted Chickpea and Vegetable Salad Ingredients: Spinach Sweet Potato, cubed Carrots, chopped Snap Peas, chopped 1 x 19 oz can Chickpeas, rinsed and drained Kraft Tuscan Italian Salad Dressing Directions: 1. Preheat oven to 400 degrees 2. Rinse and cut sweet potato into bite-sized cubes.  Rinse and cut carrots into bit

Sunday, May 27th marked my second official half marathon and my experience this time around was quite different from my first one in September 2016. Since September 2016, quite a few things have changed in my life.  I have gone from being in school to working and from living at home to living on my own in a different city.  With the changes in my life came changes to my ability to train and thus my race experience.  This time around, I was not able to consistently follow a training plan or get in as many long distance runs as I would have liked, as I was on the road for various events each of the four weekends leading up to the race.  I was also trying to figure out starting a new job, as well as starting Marissa Dawn Nutrition.  As a result, I headed into the marathon not feeling as prepared as I would have liked. Saturday was the race expo where my Dad, who would also be running the half marathon, and I picked up our race packages, followed by the pasta dinner.  At the pasta

I am gearing up for my second official half marathon this weekend, back home in Saskatoon.  I have known about the Saskatchewan Marathon for years, as my Dad and Grandma have both participated in it.  This weekend, I am going to check out the Race Expo and attend the Pasta Supper on Saturday, take in all that the race weekend has to offer.  I am curious to see how this half marathon experience is different then my first one.  I know my training hasn't been as good this time around, but things never go perfect in life.  I guess come Sunday morning we will see.  Since it is only my second official race of this kind, I thought it would be a good chance to look back, reflect on and share what the first one was like. I ran my first official half marathon in September 2016 in Regina.  I trained all summer and was feeling ready for it until I hurt my back three weeks before the race.  It hurt to run, and I struggled to move without being in pain.  I felt defeated.  I had spent so much t

I am on the road a lot during the month of May, travelling for different things every weekend.  Being on the road means more eating out and less of making my own meals, but that doesn't mean that all of my good eating habits have to go out the window.  With a little bit of prep work, I can take many of my favorite staples on the road and continue to eat foods that are healthy and I enjoy. One thing that I have been loving lately is Eat Smart Sweet Kale salad.  It is much cheaper than buying a salad from a restaurant and it is great both on its own or as part of a meal.  When I am on the road, I will take a tupperware container and a fork with me and then swing by the grocery store and pick up this, or a Dole Chopped Salad, for a quick, easy and cheap meal on the road. Anyone who knows me know that I love fruits and vegetables.  People have asked me what I my favorite food is and I will often say the fruit or vegetable I am loving at that moment.  I have also been known to walk

Welcome to Marissa Dawn Nutrition, a nutrition counselling and coaching business run by Registered Dietitian Marissa Lindquist.  All nutrition services are personalized to the individual or group, as the uniqueness of each client must be considered for practices to be practical, realistic and sustainable. Marissa attended the University of Saskatchewan and completed her Bachelor of Science in Nutrition in 2017, following completion of a dietetic internship in the Saskatoon Health Region.  Marissa then passed the Canadian Dietetic Registration Examination to become a Registered Dietitian in the Saskatchewan Dietitians Association (SDA).  In addition to being registered with the SDA, Marissa is also registered with Dietitians of Canada and is a member of the Consulting Dietitians and Sports Nutrition networks.  Marissa continues to further her education to provide current nutrition recommendations to clients and maintain her SDA registration. Marissa chose to become a Registered Diet