I may sound like a broken record to my patients lately regarding fibre intake, however this is such an important component in our diet that most people are lacking in. When it comes to digestive issues many patients of mine are actually avoiding fibre rich foods as it is causing GI distress. They may be on the lowFODMAP diet, recommended to them by their MD or through online research, which is a low fibre diet. This should only be used short term for symptom relief while we treat the root cause, as like I said before fibre is very important for overall digestive health. Low fibre intake can p ..read more

Photo credit: www.ambitiouskitchen.com As much as we would like the warmer temperatures to come to Nova Scotia, the winter cold just keeps coming. Fingers crossed spring temperatures come knocking on our door very soon! Since it is still cold outside, you may still be craving warming hearty food and this Turkey Chili doesn’t disappoint. The hubby has claimed it his favourite chili. It is very easy to make and filled with delicious and healthy ingredients. The recipe is adapted from “Ambitious Kitchen”, one of my favourite food bloggers (and a fellow pregnant women! - I am looking forward to b ..read more

Did you know... That iron deficiency is a commonly overlooked cause of fatigue? ? There are many reasons for fatigue including poor sleep, poor diet, stress, sometimes hypothyroidism. However anemia (low ferritin levels) is one that is sometimes missed and can cause similar fatigue symptoms. Anemia symptoms can include mental fatigue, such as confusion and brain fog, physical fatigue, hair loss and even restless leg syndrome. Low iron intake in your diet is a common cause but some other causes to consider include celiac disease, SIBO, IBD, and heavy periods. This is even more important to scr ..read more

Since I see a lot of digestive issues in my practice I find that food sensitivities are something worth exploring in many. They are quite common and can lead to a variety of different health concerns from digestive complaints, to skin issues such as eczema or psoriasis, to fatigue and joint pain. They are different from severe food allergies, such as an anaphylactic reaction to peanuts that occurs immediately, as they are a more delayed reaction. Food sensitivity symptoms can take up to 72 hours to appear after eating, so a low-grade food sensitivity can be hard to spot. The more severe a sen ..read more

It’s no secret I love a good snack and energy balls are so handy and so versatile. My snacks are always geared towards a healthy option with a little sweetness depending on the day and these date filled energy balls are perfect for that. You’ll need a food processor for this one. A mini one will work great. Dates are a good source of fibre, and contain potassium and magnesium. Tahini (aka ground sesame seeds) is a good source of iron, calcium and a few other minerals and is a great alternative to peanut or almond butter if you need a nut free option. Finally cashews a good source of unsaturat ..read more

Working from home this week I wanted something healthy but hearty to grab as a snack. These muffins were the perfect choice and very easy to make. They are gluten free, dairy free and egg free (if you are looking for any of that!), made in one bowl and found on one of my favourite food blogs - minimalistbaker.com. The hubby likes them as well which is a win. January is usually used as a reset month for many. I like to look at it as time to refuel and a time to examine how balanced my food choices are, not a time to limit or starve myself. These muffins are a great balanced snack. Ingredients ..read more

The change of season is upon us but with that brings cold and flu season. Of course we are all a little more worried about getting the sniffles this year. Luckily there are many great herbs and vitamins that boost our immune system so we are better prepared to fight an infection that comes our way. Keep reading for some of my favourite solutions. Immune Modulators vs Immune Stimulants - What’s the difference? Both immune modulators and immune stimulants are important this time of year. Immune stimulants are herbs and vitamins that activate the immune systems response to fight something right ..read more

Burnout or fatigue...a very common concern I see in practice. ?? But I promise you don't have to feel like this forever! ⠀ If you have been feeling emotionally and physically drained for awhile now let's dig into some common reasons why this may be. ⠀ 1. Nutrient deficiency Have you had blood work done to check nutrient levels lately? Some common blood work I like to see for those who are struggling with energy are:⠀⠀ ferritin (your iron stores)⠀ B12⠀ Thyroid panel (additional symptoms may point us to look into this) ⠀ D3 - surprisingly common to be low in those that are struggling ..read more

Cookies are one of the best treats since they aren’t too big, not too sweet, and you can always add chocolate :) These cookies are a hit for many reasons. One being that I actually successfully merged 2 recipes together to create my own that actually turned out (this usually is too risky for me). These cookies are also gluten free, grain free/paleo, dairy free AND delicious! They of course aren’t sugar free, but if eaten in moderation we are all happy! I am not against grains or wheat but for some it isn't great for their digestion or overall health so this is a great option. I have merged th ..read more

Do you love pesto as much as I do? It is so easy to make and so fresh tasting in the spring and summer. I love it store bought, but it is sooo much better prepared yourself. This recipe is so fresh. It is gluten free, grain free (depending on what pasta you use), dairy free and really delicious! This one is an easy recipe to whip up on a weeknight and great for leftovers. It can be eaten hot or cold depending on what you prefer. Serves 2 Ingredients: 1 cup basil 1/2 cup hemp hearts 1 garlic clove pinch of sea salt juice of 1 lemon 1/2 cup extra virgin olive oil (not light olive oi ..read more