Most of us think of Vitamin C as a cold and flu preventative. But what if I told you that having optimal amounts of dietary Vitamin C is crucial to maintaining healthy and youthful skin? It’s true! Vitamin C doesn’t just bolster immunity, it also makes us beautiful! An important role of vitamin C is its action as a co-factor in the formation and maintenance of collagen. Collagen is the structural protein that forms the connective tissues of the body, including the skin. Think
Nothing says summer like a weekend camping trip! My family and I go on at least one weekend camping adventure every summer. We chose a location that isn’t too distant. (I don’t like to spend most of the weekend driving), load up the car with all of the camping necessities, and pack a cooler full of delicious (and healthy) camping food! Getting out of the city and into nature is so important. It gives us a chance to slow down, turn off cell phones, computers and our busy minds
Did you know that dry sinuses dramatically increase the likelihood of attracting the bacteria responsible for sinusitis. Additionally, having dry sinuses may result in thicker mucous that is less effective in trapping and removing airborne allergens. When these allergens stay in the sinuses they may contribute to inflammation and sinus pain. While a doctor’s visit may be necessary there is also much that can be done with diet, supplementation and lifestyle. If you have a sinu
Asparagus. The sight and taste of this pungent dark green vegetable brings back so many memories. When I was a child I spent a lot of time at my grandmother’s house in Southern Ontario. My cousins, sister and I would spend all day, every day, outside playing and exploring. Of all the wonderful ways we spent our time, one of my favorite activities was scouring the road side for wild asparagus. If we looked carefully we could search out a precious stalk or two. We would snap th
I actually added up the number of holiday feasts that my family and I attended last year and … get ready for this … it totaled seven! Seven giant tables loaded salty, fatty and sugary, albeit delicious, holiday food. No wonder most of us put on weight and experience digestive distress though out and following Christmas. My pants feel tight just thinking about all that food!! Many of my clients ask if there is anything that can be done to avoid weight gain and eat healthily ov
A versatile vegetable stock that works with any recipe. Makes about 10 cups of stock.
2 large onions roughly chopped
2 celery stalks roughly chopped
2 large carrots roughly chopped
And whatever other odds and ends from vegetables you have collected during the week. I add pepper ends, broccoli and cauliflower stems, mushroom stocks, tomato ends, potato peels, parsnip peels … you name it, toss it in!
2 bay leaves
Fresh herbs (I love a handful of fresh parsley and
One of the most common excuses that working mothers give me for not eating well is that they have no time.
They run from daycare to work to daycare to home. They manage to scrape together a decent meal in a reasonable amount of time. After dinner there is clean up, putting the kids to bed and a few minutes of television or reading before sleep takes over. It is remarkable that working mothers find time to eat at all let alone eat well! If anyone understands the business of i
As a yoga instructor I spend lots of time talking about awareness or mindfulness. During a yoga practice it is essential to draw your attention inside, tune into strong and subtle sensations in your body, notice the language of breath and adjust your practice based upon the specific needs of yourself. One of the most powerful aspects of yoga is that the lessons learned on the yoga mat often weave themselves into our lives. Mindful eating is one of these examples. What does ea
Summer is finally here! Most of us are looking forward to long, hot, sunny days. Picnics, parties and pitta will be in full swing over the next few months. During this time of growth and activity it is important both nutritionally and energetically to enjoy a healthy quantity of raw produce. Nothing says summer like a big fresh salad. Whether a main dish, side, or snack, salad is where it’s at! Arugula, escarole, baby greens and romaine, red leaf, butter crunch, mesclun mix a
A simple and delicious way to detox Berry and Beet Detox Smoothie 1 ½ cups raw kale ½ frozen banana ¼ ripe avocado ½ cup frozen strawberries One small beet peeled and roughly chopped ½ cup dairy free milk ½ cup pure water 2 or three ice cubes Blend well until smoothie is uniformly smooth. Enjoy while fresh and cold. #coldbreakfast #dairyfree #antiinflamitory #Glutenfree #beets #recipe #Ottawa #easytomake #blender #antioxidants #avocado #smoothie #detoxifying #holisticnutritio
A delicious warming soup! Ingredients 1 cup split peas 6 cups homemade vegetable stock 1 teaspoon coconut oil 1 large onion minced 1 ½ cups peeled and chopped sweet potato 1 tsp dried tarragon, crushed 2 tbsp chopped fresh cilantro ½ tsp ground cumin Cayenne pepper to taste Fresh cilantro sprigs to garnish Directions Soak split peas for 6 to 8 hours in enough fresh water to cover them completely. Drain, place in a large pot and cover with vegetable broth. Bring to a slow boil
A single dietary change that will make a HUGE impact on your health and well-being is to eat real food.
It sounds simple enough. But what is “real” food? Holistic Nutrition classifies real food as whole, live and natural. Whole foods are foods that have been processed and refined as little as possible. Whole foods are extremely close to the form that you would find them in nature. These are foods that your great-grandparents would recognize, grow, and eat. An example of a wh
Don’t be too quick to compost your left over brown rice from dinner last night!
Instead, re-purpose this whole grain by transforming it into delicious dairy free milk. Making it yourself ensures that this light and flavorful drink is additive and preservative free!
Brown rice milk is low in saturated fat and a good source of Magnesium. For the recipe go to Beautiful Brown Rice Milk Rice, especially brown rice, has been vilified due to recent studies showing that it contains
Looking to use up some leftover sides? Potatoes are easy to re-purpose into a delicious hearty potato salad! Healthy food doesn’t need to be complicated and this is a perfect example of how a few minutes can turn dreary cooked potatoes into a sensational savory salad! Take last night’s leftover baked potatoes and chop them up into bite sized pieces. I like to leave the skin on for extra fiber and nutrients. Jazz them up with chopped celery, fresh or frozen peas, and a sprinkl
What spice makes you think of warm drinks and baking more than the sweet taste and incredible fragrance of cinnamon?! Cinnamon tops my charts when it comes to spicing up fall and winter recipes! But there is more to this delicious spice than its terrific taste. Cinnamon has some secrets. Cinnamon spice is actually derived from the inner bark of the Cinnamon tree. Over 80% of the world’s cinnamon comes from the country of Sri Lanka. There are roughly a dozen different varietie
Get up early. Open the back door and tip toe through the chilly wet grass to the edge of my small but fruitful garden. Watch quietly as a goldfinch sweeps down for a bite to eat at the feeder. Soak up the beauty that is red and yellow ripening tomatoes, long dark green cucumbers, slowly climbing pole beans, long stretches of red and curly kale, round crispy heads of cabbage and fragrant basil and oregano. There is nothing quite like a healthy garden at the peak of productivit
Move over carrots!
Surprisingly avocados are loaded with carotenoid antioxidants that help lower our risk of heart disease and provide important anti-inflammatory properties.
Here is a fast and easy way to get some of that green goodness in you! Easy Guacamole Ingredients 1 ripe avocado
freshly squeezed lemon juice to taste
one pinch chili powder one pinch cumin powder salt and pepper optional ingredients:
chopped fresh cilantro
chopped fresh garlic
chopped fresh tomato
I have a confession to make. I love a good cup of coffee! And not the responsible “no cream, no sugar and just a hint of almond milk” type of coffee. I’ll take it sweet and creamy, thanks. While there are some excellent benefits of the occasional cup of (hopefully organic) brewed coffee, most people consume far too much. Tim Horton’s is even putting out commercials that suggest our love of (Tim’s) coffee is part of our Canadian identity! As a nutritionist, I am aware of the n
Want a healthy alternative to your morning cup of coffee? There are many ways to enjoy Matcha Tea. This is a simple and delicious way (and my favourite!) to prepare it.
To read about the many benefits of drinking this antioxidant rich tea check out Mad About Matcha! Matcha Tea Ingredients 1/2 tsp matcha
3 tbsp boiled water
1 cup milk or dairy alternative Directions Boil a small amount of water and let sit for 5 minutes In you favourite coffee mug stir 1/2 tsp of matcha into
Looking for a delicious side for dinner tonight?
Winter squash is rich in antioxidants (especially carotenoids) and vitamin C, both which support healthy immunity. It is also a very good source of fibre which plays a role in blood sugar regulation. Kabocha Squash Baked Spiced Squash Ingredients: 1 acorn or kabocha squash
2 tsp melted coconut oil
1/8 tsp garam masala
1/8 tsp cinnamon
Pinch of nutmeg
Pinch of salt
2 tsp maple syrup
¼ cup of chopped almonds (optional) Di