Are you getting enough protein at breakfast? Many of us are not. Aim for 20-30 grams of protein at this meal. Not only will this help you feel full throughout the morning, but it will also play a role in maintaining your muscle mass. Here are 6 protein-packed breakfast ideas. 1. Eggs – Start with 2 large eggs. Whip up some scrambled eggs or an omelet with veggies. Top with about 1/4 cup grated cheese. Pair with a salad (yes, salad for breakfast!) or roll it up in a whole wheat tortilla. 20 grams of protein. 2. Greek Yogurt Bowl – Make your favourite smoothie bowl with 3/4 to 1 cup of Greek yog ..read more

  In case you haven’t heard, OATzempic is the latest viral trend on Tik Tok! It’s a play on words with Ozempic, which is a prescription medication for some people with diabetes that  happens to cause weight loss. OATzempic is a drink made from a cup of water, half a cup of oats and some lime juice. That’s it. And it’s being used by Tik Tok enthusiasts as a quick weight loss drink and meal replacement. Does OATzempic cause weight loss? Probably. The truth is that OATzempic only contains about 180 calories, 5 grams of fibre and not much protein. Because it’s likely a lot lower in calo ..read more

For Caffeine Awareness Month, I partnered with the Canadian Beverage Association to discuss the caffeine content of beverages and the new supplemented foods labelling regulations. Watch the full TV interview here.  ..read more

Question: Should I eat fruit on an empty stomach? Answer: The claim here is that eating fruit with meals slows down digestion and causes the food to sit in your stomach and rot. It is true that eating fruit with meals can slow down digestion. This is mostly due to the fibre found in fruit, and can actually be beneficial in helping you feel full. But food does not rot in the stomach. In order for food to rot in the stomach, there needs to be bacteria. Since the stomach is a highly acidic environment, there isn’t a lot of bacteria living there. The bottom line: There is no need to eat fruit on ..read more

Print Green Smoothie A refreshing smoothie made with fresh spinach and frozen fruit! Course Breakfast, Snack Servings 1 Ingredients 1/2 cup milk or fortified plant-based beverage 1/4 cup plain or vanilla flavoured Greek yogurt or plant-based yogurt 1 1/2 cups fresh baby spinach 3/4 cup frozen pineapple 1/2 frozen banana 1-2 tsp honey (optional) Instructions Put all of the ingredients except the honey in a blender. Blend until smooth. Add honey and blend to adjust the sweetness of your smoothie (optional). Enjoy immediately ..read more

In the colder months, we don’t always remember to stay hydrated. Sweat evaporates quickly in the cold, so you may not feel like you’re sweating a lot. What’s more, we don’t sense our thirst very well in the cold. The fact is, dehydration can occur in the winter and it can have a negative effect on your mood and energy. Here are 6 tips to help you stay hydrated: Drink water throughout the day – when you wake up, during/after exercise, with meals and snacks, and even when you’re active outdoors. Fill up a water bottle or mug with water. If you need a little extra flavour, add sliced cucumbers o ..read more

During the winter, we often face a dip in temperatures, wind chill and a lack of sunshine. To stay healthy and happy, try adding these nutrients and foods to your plate. Click here to watch my national TV interview on this topic.   Vitamin D Vitamin D benefits our bone health, immune function and mood.  Research shows that low vitamin D status is associated with depression. Often called the “sunshine vitamin”, vitamin D can be made when our skin is exposed to ultraviolet B rays from sunlight. However, during our Canadian winters with shorter days, there isn’t enough sunlight for this ..read more

  Print Beef and Barley Soup This hearty soup is a meal in a bowl! It's the perfect way to warm up on a chilly day. Course Soup Keyword Barley, Beef, Beef and Barley Soup, Soup Servings 8 Ingredients 1½ -2 lbs beef (I usually use sirloin) 2 tbsp canola oil 1 large onion, diced 3 large carrots, diced 2 ribs celery, diced ⅔ to ¾ cup pearl barley (Use less if you prefer a "soupier" soup; use more if you prefer a "stew" like soup) 8 cups reduced sodium broth (I use 4 cups beef broth plus 4 cups chicken broth) ¼ tsp dried thyme salt and pepper, to taste Instructions Season beef wit ..read more

Happy New Year! For many, the start of a new year can be motivation to kick start some lifestyle changes. But resolutions can be overwhelming. I actually don’t make resolutions because honestly, it just puts too much pressure on achieving a specific outcome for the entire year. Imagine the stress and self-guilt if you can’t stick to your resolution. Let’s face it – life happens. Things get in the way – time, interest, family issues or other unexpected distractions. In fact, a recent survey by Forbes Health found that most resolutions last only two to three months. Only one percent of those su ..read more

The holidays are coming and you may find yourself or others saying things that signal diet culture. Diet culture is a system of beliefs which value body thinness over our physical health, mental health and overall well-being. Decades ago, diet culture was very popular. However today, we know that diet culture can lead to disordered eating and a poor relationship with food. If you find yourself saying any of these statements, take a moment to reflect and consider what you can say instead. Instead of saying this: You look great! Have you lost weight? Say this: It’s so great to see you! While yo ..read more