Four things to consider when making nutrition changes — it’s not just about the food you eat

 When considering changing your nutrition, you will likely think of specific diets like ketogenic, paleo, or vegetarian. So, this week I am outlining the four key factors that I discuss with clients when they are looking to make changes to their nutrition and lifestyle. 1. Be aware of how much

Launching an organic food revolution in our nation’s schools

 ABOVE: Frank Stronach is working to make organic food more accessible and affordable for Canadians of all ages. Canadian automotive legend Frank Stronach is busy these days building a game-changing electric-powered vehicle and launching a chain of organic restaurants and marketplaces. But what’s really got him fired up is spreading the

Thai Hom Mali Rice: things you didn’t know about this pantry staple  

 ABOVE: Thai Hom Mali rice is a wonderful base for fried rice dishes.  With over ten thousand different varieties, Thailand is known for cultivating and exporting, millions of tons of rice per year. Rice agriculture is ingrained in Thailand’s deep and impressive history and continues to be a significant commodity today.

The health benefits of extra virgin olive oil

 For many years we were told in the media and through food marketing that fat is bad for us and should be avoided at all costs, with stores offering a multitude of low-fat products from cheese to meats. However, we now know that when an element such as fat, is

Meal planning: the key to reducing stress and eating healthy

 One question I use to dread was ‘what am I going to make for dinner tonight?' It was an awful feeling not knowing what are we were going to eat. Then, I would think of various options only to realize that for each one I was missing a certain ingredient. By this time, everyone in the family put in

Versatile oats are good for your heart and so much more!

 Above: Gluten free, vegan, banana-oat smoothie!  (PHOTO: Dmitrii Ivanov, istock) January is oat month and although February is just around the corner, I feel there is still time to celebrate the importance of oats. So, this week we are be looking at the various ways to integrate oats into our diets, the health benefits

Playing it safe, how to keep your family safe during COVID 19

 As we are trying to return to work, school and our everyday lives, it is important to protect everyone in the family, from the youngest generation to the oldest. The best way to keep your family safe is to teach and reinforce everyday preventive actions. Here are a few of

Mushrooms: An amazing source of vitamins, minerals, and antioxidants

 With the fall well and truly with us, there are many foods that nature provides us with before the cold of winter. One of these foods which are not often talked about is mushrooms. Although you will find mushrooms amongst the fresh produce in the grocery store, they are not a

3 simple ways to improving your blood sugar levels

 Our bodies are constantly requiring energy to function, our main of energy coming from carbohydrates (sugars). We often hear people talking about needing a sugar ‘boost’ or ‘rush’ when they might be tired or about to tackle a difficult and long project. However, what if instead of having that burst of energy followed by

Fabulous fibre is good for your gut and your overall health

 Previously, before we were able to refine foods and process them, fibre was found in nearly everything we ate, from fruits and vegetables to whole grains, and legumes. However, today these foods are often refined and processed with the fibre being removed and if we eat too much of these foods, we often

How long does it take to gain muscle mass and how can I do it safely

 The human body contains over six hundred muscles. Think of all the work your body had to do just to sit down and read these sentences. Your legs and feet had to lower you to your seat. Your bottom and thighs had to support your weight as you sat. You

The beauty of seasonal and fresh raw vegetables

 Above: Locally grown vegetables are available from farmer's markets across Ottawa. (PHOTO: ROCHON GARDENS) As we make our way through the summer heat, no one really what to spend time in a hot kitchen, so this is a time of year when our family eats more and more salads and

Summer fasting — a natural way to control your weight

 The word fasting often conjures up ideas and feelings of constantly being hungry, feeling deprived or even worse starved. However, this could not be further from the truth, as there is a difference between fasting and starvation. Fasting is a choice of voluntary abstinence of eating food for a certain amount of

6 Best Natural Brain Boosters

 Optimal brain function is all about maintaining a healthy body and mind. While exercise, stress management and maintaining a work/life balance can be crucial for keeping yourself healthy, there is definitely more you can do to keep your brain in a tip-top shape. Since nutrition can be crucial to boosting

Tower Gardens — an interview with urban farmer Becky Black

 As Canadians have kept to themselves this spring, and have thought more about their groceries and eating habits, some have been buying Tower Gardens to grow herbs, vegetables and more at home. Local representatives, Becky Black, grew up on a Southern Ontario dairy farm; she says she’s glad to know

Choosing the right diet for you

 When working with clients, the question regarding the best diet often comes up. It is not always about the best diet but more about your objectives and health issues and then identifying which diet is most likely to help you achieve your goals, it could also be a blend of

Cow-free milk — favourite non-dairy alternatives

 This week saw World Dairy day look at the value of dairy in our daily lives and health. For those of you that are lactose intolerant or are just looking for other options, then this article is for you. When looking at the world around us, we are some of

Juice up your meals and your health with lemons

 Lemons are often underrated when it comes to the kitchen and our health. They are an amazing fruit packed full of so many properties, that you will want to use more in your recipes. This week, I will discuss the various properties of lemons, some conditions which they can help with,

The vital role protein plays in the health of your body

 During this time when a lot of us are spending more time at home, I have noticed that people are paying more attention to what they are eating and are often looking to improve their nutrition, as we know more and more that nutrition has a huge impact on our

Boosting the immunity of the elderly

 If you or family member have a vulnerable immune system this article is for you. We will be looking at the various ways in which our immune system protects us and how we can very simply support it through lifestyle and nutritional changes. Due to the current circumstances, we hear a

Canada’s Food Guide doesn’t work for everyone

 By Heather Keller “What do you think of Canada’s Food Guide?” is a question I have been asked a lot since Health Canada launched new guidance on how the nation should eat last year. The Guide recommends a plant-focused diet but not to the exclusion of animal products — an

The value of whole grains 

 This week I will be looking at what exactly is a whole grain, the difference between whole grains and refined grains and the value of them in our diet. According to the Mayo Clinic, they are linked to lower risks of diabetes, heart disease and certain types of cancer.  I will also

Soups, smoothies, salads + healthy fats

 Have you wondered if fats are good for us or not? For a long time, we have heard that fats are bad for us – would you agree? Today, we know much more about them and have come to understand that there are healthy fats that are vital to maintain

How to keep your whole body healthy

 Unfortunately, in today’s society there's a wealth of different things that can be detrimental to your health - there are far too many negative temptations, potential risks and bad decisions available that can have such a devastating effect on your overall wellbeing. Not enough information is spread about how the

Self Renovation — a weight loss success story

 Angie Prudhomme loves food. Unfortunately, it is not the type of food that stabilizes your blood sugar levels and contributes to good heart health. However, the 36-year-old also loves herself. Two years ago, Prudhomme looked in the mirror and decided it was time for a major lifestyle makeover. At 270