Do you experience bloating, gas, or burping after meals?? Do you need to unbuckle your jeans after eating to make space for your rapidly expanding waistline? Do you feel uncomfortably and embarrassingly distended after lunch? You may benefit from drinking apple cider vinegar! Right now you are probably thinking “Gross!” or “Are you Kidding Me?!” While the initial thought of knocking back a glass of watered down vinegar may sound disgusting, the digestive benefits of sipping A
What if you knew that one simple act could improve your nutrient status, support gentle weight loss, improve your digestion and increase your enjoyment from and appreciation of food? We would all jump on board wouldn’t we? Well, it really can be that easy!! What is the secret? Chew your food properly! While this sounds simple, most of us are not masticating our food thoroughly. We eat on the run, while in a rush, while multitasking and without thinking about what we are real
The plight of the bees has garnered more and more attention over the past few years, and rightly so. Bees are having a tough time. From environmental changes to genetically modified crops and increased pesticide use, the bees need all the help they can get. By supporting small, local and natural beekeeping operations you are also supporting bee keepers in their efforts to protect bee populations. Who doesn’t love honey? When it comes to natural sweeteners, eating small amount
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 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
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
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
Millet is a nutrient rich, gluten free and easy-to-cook grain. Its mild flavour and light texture makes millet an excellent addition to any cook’s repertoire.
For more on Millet check out All About Millet. For a great breakfast idea go to Spiced Millet Pudding This is the method I use most when a recipe calls for cooked millet. Stovetop Millet rinse 1 cup of millet
put rinsed millet in a pot
add 3 cups of water and bring to a boil
turn heat down to the lowest setting and
Spiced Millet Pudding is a wonderful variation on traditional Rice Pudding. It can be eaten as a breakfast or as a desert.
It is easy to make, keeps for a week in the fridge and can be eaten hot or cold.
For nutritional information and benefits of millet check out All About Millet Spiced Millet Pudding Ingredients 2 cups cooked millet (for cooking instructions go to Stovetop Millet)
1 cup dairy or non dairy milk (coconut milk adds a wonderful flavour!)
1/4 tsp ground card
If you want to know why you should try this powerhouse breakfast food read my post on Muesli – What is it? Why eat it? Muesli is fast and easy to make and stores well. Best Ever Muesli
Ingredients 2 cups rolled oats
1 cup walnut halves or pieces
1 cup dried cranberries
1 cup dried blueberries
1 cup dried unsweetened coconut flakes
1 cup gluten-free breakfast cereal flakes Directions Stir thoroughly and store in an airtight container To eat – pour 1 cup muesli mix into a