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Cristina Sutter will tell you how to eat to get the results you want. Cristina makes eating right a simple, fun and rewarding journey.

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• Vancouver Canucks, 11 years
• Strength And Conditioning Coach
• University of Waterloo

-Roger Takahashi

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"She was instrumental in setting up our nutrition information for our off-season manual. Great results. An expert in her field."

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• Paralympic Athlete
• Canadian Paralympic Hall of Fame
• Registered Dietitian

-Jennifer Krempien

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"Cristina was creative in modifying performance nutrition strategies (for our athletes') daily training environment and competition."

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• Program Director
• Regional Technical Coach
• Interim Provincial Coach

-Mike Flegel

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"Cristina does an exceptional job of providing information on how to fuel the body to enhance recovery and maximize performance."

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• Simon Fraser Aquatics AAA BC Swimmer

-Patty and Miranda Andersen

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“You have a wonderful demeanor with kids - a true teacher. Miranda was very pleased with the consultation (as was Mom)."

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• National Heavyweight Rower
• Varsity Rowing at UBC
• Varsity Rowing at Queens University

-Nathalie Maurer

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“I just weighed myself this morning and I am down 15lbs... it has been an amazing transformation for me."

Vancouver Sun Article: Is Dairy Good or Bad?

Sun Run Training Week 11: Clarifying the Benefits of Dairy

milkDairy has got a pretty bad rap lately.  There is a lot of controversy about whether we should be consuming dairy products. Admittedly, dairy isn't for everyone and it may exasperate certain conditions in some dairy sensitive people who suffer from migraines, tonsilloliths, constipation, eczema or lactose intolerance.  Also, we all know that cows produce methane and too many cows is not good for our environment.  Having said that, dairy still represents a very nutritious food group that promotes healthy growth and development in children and youth and has been shown to be an excellent recovery food post exercise to replenish our fuel stores and rebuild muscles.  In this week's Vancouver Sun article, I speak about some of the benefits of dairy.  Most things in life are not all good or all bad and have shades of gray. Read full article here.
 

Vancouver Sun Article: 2016 is the International Year of Pulses.

SUNRUN TRAINING WEEK 10: Are beans, chickpeas and lentils a superfood?

muffinsIn this week's Vancouver Sun article, I highlight the health benefits of pulses (beans, chickpeas, lentils) which may be considered a superfood. The United Nations declared 2016 the Year of the Pulses to promote sustainable food production amidst environmental concerns like water, land and carbon waste. I share a delicious post run recovery muffin recipe from lentils.ca, read the full article here.

 

Vancouver Sun article: Tips to Avoid the Discomforts of Running

SunRun Training Week 9: Guidelines for a Happy Gut while Running

Discomforts of running include aches and pains of stitch and bathroom stops.In this week's Vancouver Sun article, I give readers tips to ensure a happy gut while running. SunRun training now well underway, you may have experienced the aches and pains of a stitch or the discomforts of having to make an urgent bathroom stop along your jog. These can be avoided by having the right foods at the right time and avoiding certain foods and drinks before your run.

The guidelines in this article should keep you running at your best. If you are prone to urgent bathroom stops, avoid your triggers and eat only low-fibre, low-fat and low-sugar foods before a run. Avoid caffeine, high-sugar products (soda and sport gels) and high-fibre foods (green vegetables, beans, bran, berries) beginning five hours before a run.  

If you are running longer distances and taking sport gels during your runs, talk to a sport dietitian for more specific advice on how to avoid stomach cramps.  

Click here to read the full Vancouver Sun article

 

Vancouver Sun article: Does the Paleo Diet Really Work?

SunRun Training Week 8: A Critical Look at the Paleo Diet

healthy-chick-peasMy article in Monday's Vancouver Sun is all about the Paleo diet. As diets go, it is effective and is relatively healthy but drops the ball by excluding some key foods. The Paleo diet result in faster weight loss than other diets, but a lot of the lost weight is muscle loss.

When diets cut out carbs, our bodies start to break down our own muscles for fuel. Healthy carbs like fruits, legumes, whole grains and dairy are great recovery foods after exercise.

Click here to read the rest of this week's article.

 

 

 

Cristina featured in two articles in today's Vancouver Sun!

Five Foods to Cut Cravings

In addition to this week's Vancouver Sun Run article, I've been featured in a full page article in today's paper. Check out today`s Vancouver Sun for tips on what foods to avoid to cut cravings and shed pounds.

Here's a teaser:

"What do you look for in a nutrition facts label?

"So you’ve increased your running time, you’re feeling great, with more energy, but those few extra pounds you’d hoped would melt away are sticking around. The reason may be diet.

"But it can be difficult to stick to a healthy diet plan when all day you are dreaming of doughnuts..."

Click here to keep reading!

Vancouver Sun article: What does the nutrition facts label tell you?

Sun Run Training Week 7: The Truth Behind Nutrition Labels

nutrition labelThis week in the Vancouver Sun, I write about how food labels can tell you what foods are really candy in disguise. For example, did you know that Multigrain Cheerios has more sugar and less fibre than regular Cheerios? Read this article to find out which granola bars are no better than a Snickers chocolate bar!

Here's a teaser:

"What do you look for in a nutrition facts label?

"Between the fat, calories, sodium, sugar, fibre, and the long list of ingredients, one can get easily confused. Sometimes too much information makes us lose sight of the basics. Wholesome snacks like fresh fruits, vegetables and whole foods are always better than packaged, processed foods..."

Click here to keep reading!

Vancouver Sun article: Pre- and Post-Run Snacks

Sun Run Training Week 6: Pre- and Post-Run Snacks

bananasThis week's nutrition article for the Vancouver Sun Run focuses on the pre- and post-run snack - what to eat, when to eat it, and why!

Here's a teaser of the article - click the link below to read more!

“What should I eat before a run?”

“Is it bad to eat after a run in the evening?”

"These are the questions we ask when our training starts to boost our appetite. It’s important to fuel your exercise both before and after. However, what and when to eat can be tricky...."

Click here to keep reading!

Vancouver Sun article: How much sugar are you drinking?

Sun Run Training Week 5: How much sugar are you drinking?

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In this week's nutrition article for the Vancouver Sun Run, I examine the (increasingly large) place of sugar in our diets!

Here's a teaser of the article - click the link below to read more!

"Whether you sip on a morning mocha, a smoothie, or you beat the afternoon lull with a soft drink or ice tea, many common beverages have 1/4 cup of sugar per serving. Research is clear that diets high in sugar raise our risk of obesity, diabetes and heart disease."

"What about a “nutrient-enhanced water beverage,” or bubble tea, or coconut water? They are all sugar water. But surely, the freshly made juices packed with all that antioxidant goodness must be good for us? Well, it takes a lot of carrots to make one glass of carrot juice. Try it: Your compost pile will fill up and your body will miss all the roughage that helps digestion and makes your stomach feel full...

Click here to keep reading!

Vancouver Sun article: Restaurants uncovered!

Sun Run Training Week 4: The Do's and Don't's of Restaurant Ordering

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In this week's nutrition article for the Vancouver Sun Run, I tackle one of the hardest challenges to diets in existence: the calorie-packed restaurant meal.

Here's a teaser of the article - click the link below to read more!

"We all know that restaurant meals are loaded with big portions and too much fat, but do you really know what’s in your takeout meals?

"Whether you go to a coffee shop for your daily coffee and banana bread, grab a panini for lunch or order Thai for takeout, you will most certainly blow any attempts at losing weight. If you enjoy an active social life and go out for dinner and drinks regularly, or if you travel for work and must eat at hotels and restaurants often, you may have noticed an expanding waistline..."

Click here to keep reading!

Vancouver Sun article: What you should know about carbs, glycemic index and gluten

Sun Run Training Week 3: A closer look at gluten

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In this week's article in the Vancouver Sun, I explain the current trends in nutrition about gluten and gluten-free diets. The main message: unless you have celiac disease or diagnosed gluten sensitivity, don't be afraid of gluten!

Here's a taste of the new article:

"Never before has there been so much confusion and controversy about gluten, flour and carbs. We see so many foods labelled “gluten free” that it’s made us question whether this thing called “gluten” is something we should all be avoiding? Allow me to clarify..."

Click here to read more on the Vancouver Sun's website.

 

Doctors Warn Against the IgG Food Sensitivity Test

Doctors Warn Against the IgG Food Sensitivity Test

There is a lot of confusion and misinformation about food sensitivities in today's culture of what-to-eat and what-not-to-eat.  Whether you suffer from migraines, infertility, weight or digestive issues, you may look to your diet for answers.  The Canadian Society of Allergy and Clinical Immunology is warning against the ELISA IgG food sensitivity blood test that is promoted by many alternative practitioners as a cure all.  The scientific community has proven that IgG antibodies are unrelated to food intolerance or allergy symptoms.  In fact, studies have shown that IgG antibodies indicate quite the opposite: that a person has been exposed to a food. 
nurse blood FACT #1: IgG Antibodies Mean Your Body is Used to a Food

An excellent study published in the Allergy journal, demonstrated this many years ago by showing that people who worked in a bakery had high IgG levels for wheat and do not actually suffer from wheat sensitivity.  The IgG test could not identify the individuals who actually suffered from wheat sensitivity.  Interestingly, in this study the researchers also noticed that half the study participants also had high IgG antibodies to animals, but none of them were allergic to animals.  The researchers explained that if you own a pet, you will likely have high IgG antibodies to animals, because you are used to your pet, not because you are allergic to it. 

FACT#2: Sometimes the IgG Tests Guess it Right, by Chance

One  study that is often quoted by supporters of the IgG test, gave an IgG food elimination diet to patients with Irritable Bowel Syndrome, which resulted in up to 26% improvement in symptoms.  However, this study was flawed because they eliminated dairy and wheat in the IgG test diet, which are well known triggers for people suffering from IBS.  The IgG test identified dairy and wheat because they are common foods that everyone has been exposed to.  In this way, when the IgG test identifies these two known IBS trigger foods, it can identify food sensitivities correctly by chance.  Keep in mind, that the low FODMAP diet, the recommended diet for people with IBS, effectively reduces symptoms in 75% of people with IBS.

FACT #3:  IgG Food Elimination Diets are Unnecessary and Unhealthy

Most IgG elimination diets would have you remove key staples from your diet like wheat, dairy, egg and certain fruits and vegetables.   This makes it difficult to get enough food and nutrients and difficult to follow such a restrictive diet.   This is a particular concern for growing children.

FACT #4:  There is Only One Way to Identify Food Sensitivities

Doctors, allergists and immunologists do recognize that food sensitivities do exist; however, they explain that there is no medical test that can identify food sensitivities.   Allergists remind us that the only way to identify and diagnose a food sensitivity is through the long and difficult process of a food elimination and challenge diet.  In a nutshell, this involves cutting out all suspected foods for several weeks until symptoms improve, followed by a phase of reintroducing each new food one-at-a-time to look for symptoms to come back.  Only in this way, under the guidance of an experienced health professional can a person correctly identify their food sensitivities.  Perhaps it is this daunting task that has opened the market up to a quick fix. 

It can be extremely frustrating to find answers to complex food sensitivities.   A thorough food and symptom journal and careful elimination of suspected foods under the guidance of an experienced registered dietitian, can be the beginning of the journey to feeling better.

Vancouver Sun article: Eat More to Shed Weight

Sun Run Training Week 2: Eating Small Meals, More Often Helps Shed Pounds

eat moreIn this week's Nutrition article for the Vancouver Sun Run, I talk about how a well planned diet can help you feel fuller and more satisfied, and get you to your ideal weight at the same time.

"My clients are always surprised when they see their meal plan.  “This is a lot of food! It feels like I am eating more than I was before,” they say.  

People often expect they will be hungry on a diet. However, when done correctly, a healthy meal plan should keep you satisfied all day long..."

Click here to Keep Reading.

Vancouver Sun article: If Its Not Planned, Its Takeout!

Sun Run Training Week 1 Article: Planning Meals Ahead is the Key to Healthy Eating

takeoutIn this first article, I invite you to take the first step towards eating better, by preparing your own meals.  

"...the fast food drive-thru is paved with good intentions, so how can we stay on track with our nutrition goals?  The single most powerful impact we can have on our diet is a commitment to cooking our own meals..."

Click here to Keep Reading

 

 

Honoured to have been selected as the Vancouver Sun Run SportMed Dietitian

Excited to support the Vancouver Sun Run.

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I was thrilled when I found out that I had been chosen as this year's Official SportMed Nutrition Specialist for the Vancouver Sun Run.

Over the next few months, I am going to be writing articles in the Vancouver Sun every Monday that will provide practical nutrition advice for everyone who signed up for the SportMed InTraining Program.

But you don't have to be training for the Sun Run to get something out of the articles I'll be writing! If you want to make small steps towards a healthier diet, check back here on the blog for links to my weekly articles.

Wishing you all the best with your health and fitness goals.

Dr Oz Said It, So It Must Be True?

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Is Garcinia Cambogia really a miracle weight loss pill?  This supplement has enjoyed huge sales after Dr. Oz introduced it as "The newest, fastest fat buster" on his show.  Does it really work?  Hardly.

Garcinia Cambogia is a small tropical fruit that grows in Indonesia and has long been used in traditional recipes as a curry condiment.  The active ingredient in this fruit extract is called Hydroxycitric Acid, or HCA.  HCA supplements supposedly act as an appetite suppressant and block fat synthesis, which Dr. Oz claimed can "bust your body fat for good".

In 2011, The Journal of Obesity published a scientific review of the studies on HCA as a weight loss supplement. Many studies had to be excluded because they didn't meet scientific criteria, but the review was able to pull together the results from 9 randomised clinical trials. The results showed that taking a dose of 1000-2800mg of HCA daily, for about 8 weeks produced an average 2 pound weight loss after 8 weeks.  Ok so it might work a little, but it is hardly a noticeable result.

The Senate Subcommittee on Consumer Protection stated that the scientific community does not support Dr Oz's miracle weight loss claims at a hearing in 2014.  Dr. Oz admitted that he has to be “passionate” to engage his audience. “When we write a script, we need to generate enthusiasm and engage the viewer” Oz explained.  So if we hear about it on TV, it's going to be a little more colourful, ok that's honest. 

Keep in mind that dietary supplements are not regulated like food and medications, which means that no one actually checks that supplements actually contain what they say they contain.  When Consumer Labs checked 13 major brands of Garcinia Cambogia, they found that only half of them actually contained the stated dose on the label.  Buyer beware, what you see is not what you get at health stores and online supplement sites. 

So, even if HCA did work, how do you know that your supplement actually contains any or enough HCA?  How do you even know if your supplement isn't tainted with another ingredient that could be harmful or even illegal?  Unfortunately, we don't know.  This is why athletes in particular need to be very cautious about taking any supplements, or run the risk of inadvertently testing positive for doping. 

It should come as no surprise to us, that there is no quick and easy diet pill.  In fact, I would argue that by taking a diet pill we might be inclined to eat more freely because subconsciously we might lean on the diet pill to do all the hard work. 

Book an Appointment with Cristina today

Want to book an appointment with Cristina immediately? Click here, or call 604-558-1250 during business hours. 8AM - 6PM, Monday - Friday (Closed for lunch from 12-1)
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Latest News

  • Vancouver Sun article: Tips to Avoid the Discomforts of Running

    Discomforts of running include stitch and urgent bathroom stops.In this week's Vancouver Sun article, I give readers tips to ensure a happy gut while running. SunRun training now well underway, you may have experienced the aches and pains of a stitch or the discomforts of having to make an urgent bathroom stop along your jog. These can be avoided by having the right foods at the right time and avoiding certain foods and drinks before your run.  Read more...