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Embracing Healthy Habits This Autumn

As the vibrant colours of fall unfold and things start to slow down, it's an ideal time to focus on our health and well-being. The transition into fall brings unique opportunities to cultivate healthy habits that can enhance physical and mental wellness, setting us up to enjoy all the winter

The First-Ever Adaptive Living Expo Comes to Ottawa on June 1st!

Life can unexpectedly throw us a curveball, turning our world upside down in mere seconds. Whether it’s a diagnosis or an accident, you may suddenly find yourself in unfamiliar territory, far outside your comfort zone. This scary and daunting time necessitates changes, adaptations and modifications to your daily life. The

Tidy Up Your Pantry and Spruce Up Your Spring Meals

As the weather warms up and local farmers' markets begin selling spring vegetables and fruit, it is time to tidy up your pantry, update or revise old meal plans, and look for recipe ideas.  Just as we put away winter apparel, doing the same in the kitchen allows us to make

Reclaiming Your Health in 3 Simple Steps

As we settle into the new year, people are looking for a one-stop-shop solution to help them feel better. If only things were that simple; however, having more energy and feeling better doesn’t have to be complicated. The following three simple steps can be implemented together or separately but, when

Three Habits You Need to Let go of in Order to Eat Healthy

As we get back into fall routines, I’ve noticed three habits that hold people back from making positive changes to their nutrition and lifestyle.  This week, I will debunk these three concepts that could hold you back from making those positive changes. Scales When looking to change how we eat,

Being healthy is all about you. 

When considering making a lifestyle change, especially with nutrition, it's crucial to understand what healthy means to you. Food is often seen as bad or good. My clients echo this sentiment, and these feelings can lead to emotions of guilt and shame when it comes to everyday nutrition.  A healthy diet is

Preparation and eating can both bring comfort

With cooler temperatures and shorter days, clients turn to food to comfort them after a busy day, lack of sleep, or stressful day. However, instead of these foods bringing comfort and security, I hear stories of guilt and shame about having eaten them. It is sad that people feel this way about

Don’t download that apps–eating well is not as hard as it might seem!

Online, you can find a lot of information about nutrition and wellness, including apps that track calories and others that promote weight loss—it’s hard not to feel overwhelmed. However wonderful and interesting these apps might be, they create a disconnect between us and food. They often treat eating as something that

Fire up the BBQ — protein is an important part of a healthy life!

As we head into summer with barbecues ready to cook up amazing steaks and burgers, I thought it would be interesting to delve into the world of protein, what it is, how it works, how much you really need, and how to balance it out. Protein is a macronutrient, meaning

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

Adapt your nutritional needs as you move through life

At this time of year, change is all around us. With every sunny day, flowers are blooming, and the leaves are gently opening, announcing the arrival of spring. As we go through life, constant modifications happen within our bodies too. I find that you only notice the change when you look at photos, meet

Spring clean your kitchen and your shopping list

It might not yet feel like spring is here, but looking at the buds pushing through the ground, we can rest assured that warmth will be upon us. At this time of year, as we prepare our gardens and back yards for a summer barbecue with friends and families, I

The Ezcape Wellness team is ready to serve you with care and compassion

The last two years have made us all acutely aware that helping and supporting each other is so important to our collective wellbeing. I have worked as a nurse for many years, and more recently as a registered holistic nutritionist whose healthy eating and lifestyle columns appear regularly on ottawalife.com.

Swap out your resolutions for sustained lifestyle changes

As we near the end of January, it is time to reevaluate your New Year’s resolutions to see if they are working or not. I find the idea of making resolutions restrictive as it generally comes with the decision not to do a specific activity or habit that we may

Loving your leftovers

With a busy family, I just love leftovers. Often overlooked, they are a very precious commodity in your fridge: they save time, reduce waste, and are a source of ready-made meals. This week, I am looking at the various ways you can use leftovers along with different transport and storage options.

Dust off that slow cooker and fall into warm weather cooking

One certain thing is that the weather in Ottawa always lets you know when the seasons are changing. Not only do you dress differently with the change of temperature but it also affects how and what you eat. This week I will look at how you can adapt the food

Tips to make grocery shopping less stressful

Trying to fit everything in while accommodating new routines and timetables can be challenging for anyone, with or without a family. If you are someone who finds grocery shopping a challenge, these five simple tips will help take the stress out of grocery shopping. 1. To start with, I find that

Healthy benefits of our favourite fall ingredients and Thanksgiving ideas

Autumn is the traditional harvest period in Canada, so lets look at the various foods that we can eat and enjoy throughout this season. This week we are looking at foods such as apples, Brussel sprouts and pumpkins and how to incorporate them into your diet. These foods are warm and sooth our soul as

Sweet September

As the days grow shorter our desire for sweet, comforting foods increases. There is often guilt around eating these foods that contain what is referred to as ‘hidden sugars’, which is synonymous with added sugars. You may or may not have heard of the term ‘hidden sugars’ before however, I want to demystify

Savoury muffins are great for lunch

I have always associated muffins as being something sweet and slightly decadent but food in general and how we use and perceive it is changing all the time. This week, I want to share with you the idea that muffins can also be savoury and how this can help you in

Nutrition and the bigger picture

Summer is the season for lazy lunches and slowing down to enjoy the warm weather—it's a time to enjoy barbecues with friends and family. As we make our way through summer, make the most of all the fresh produce available at the grocery stores and local markets. This week I

The art of the salad—6 things that will turn your simple salad into a feast

When the days are hot, the last thing you want to do in the evening is turn the oven on—that is why salads are such a great meal. Not only do they keep your kitchen cool, they cool you down as well! Putting together a salad is quick and easy but

Good nutrition is more than just the food you eat

When talking about good nutrition, people tend to immediately think of the food they eat, specific diets such as the keto or paleo, best super greens powder, quantities and the time of meals and snacks. These are core aspects of good nutrition but there is more to it than that. Other factors

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

Eating well is a journey not a destination

What I have learned so far in my journey with food and nutrition is that we all have a different relationship with food. With all the information circulating on social media today, good healthy nutrition is often seen as an objective, that once achieved will bring long-lasting health benefits. There
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