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What is the Satiety Index?

If you often feel hungry after eating, it could be the specific food you ate. Did you know that some foods have been proven to help keep you feeling fuller longer? And others stop you from feeling even as full as plain white bread? Today I’m diving into what’s known as the satiety index. It’s a measurement of how full food makes you feel. This is great to know if you want to stave off some of those hunger feelings and cravings.

The True Health Benefits of Exercise

“Move more” has been a common mantra for health for decades. But, what does that even mean? What kind of exercise counts? How much do I need? Maybe the biggest question here is: “What are the true health benefits, anyway?” In this week’s post, I want to share with you the real, proven health benefits of exercise. Because there are some; there actually are lots!

What to Eat for Healthy Skin

Your skin is amazing! It’s your largest organ and can help you look and feel fabulous. But if it’s not fabulous at this very moment, let me help you to nourish it from the inside. Some foods can help your skin, and some foods can harm your skin. And I want to share with you some of my best skin-healthifying tips. Click here to read the blog!

What to Avoid if You Get Migraines

Not everyone gets migraines, but you probably know someone who does. It’s estimated that 15% of adults get these debilitating headaches. And there are known triggers. This week I’m listing out the foods and drinks to avoid if you’re prone to migraines. And my recipe couldn’t be simpler.

Need a Mood Boost? Eat This.

While we know bad moods can lead to bad eating habits; it’s also true that bad eating habits can lead to bad moods. Food can impact our moods because of two factors. First, the nutrients are the building blocks for everything in our body, including mood-regulating “neurotransmitters.” Second, what we eat affects our blood sugar levels, which also impact our moods. There is a list of common healthy foods that have positive impacts on our mood. But some junky ones make us feel better sometimes too. Once we see this is as temporary (industry engineered processed food is designed to hit those “pleasure centres”), we can ditch those.

Green Tea vs Black Tea

Tea has some great health benefits. Its antioxidant abilities make it heart-healthy and reduce the risk of developing cancer and diabetes. But, does the type of tea matter? Is green tea that much better than black tea? And what difference does adding milk and/or sweeteners do to it? I give you the goods on the green tea vs. black tea. And the healthiest way to drink your tea.

Turmeric – Is it Really a Miracle Spice?

Turmeric is touted as a superfood and miracle spice. It’s delicious, and one of its “active ingredients” curcumin has been studied like crazy. It has antioxidant properties, anti-inflammatory properties, and many other great health benefits. In this week’s post, I go over the difference between turmeric and curcumin, the health benefits, and how to get the most out of it. Plus, get 2 turmeric recipes to add to your healthy lifestyle plan today!

What This Nutritionist Thinks the Best Diet is for Gut Health – Mediterranean Diet 101

There is a lot of hype about the Mediterranean diet. It seems that study after study shows that it’s great for health on so many different levels. And it is! But what exactly does it mean? Is adding a glass of red wine to dinner enough? Does it require a cucumber salad every day? Do I have to give up my favourite foods? In this post, I give you a simple list of Mediterranean diet foods to eat, and foods to ditch. And a couple of important lifestyle factors to consider too.

9 Ways to Break Free From Stress to Help Heal Your Gut

While the health benefits of relaxation techniques like meditation are amazing, there are other ways to relax as well. You may want to try something new or share some of these ideas with a friend or family member who might want to de-stress but just can’t seem to meditate. FUN FACT: 80% of serotonin – our feel-good, calming neurotransmitter, is made in our gut. Stress interferes with the production of serotonin which is why it’s so important to have these type of skills to bust stress once and for all! I’ve got you covered with nine non-meditation ways to break free from stress. And, this week’s recipe relaxes you and smells ah-mazing!

How Do I Know if I Have a Leaky Gut?

The term “leaky gut” is thrown around a lot these days. I want to share with you some of the latest information about leaky gut. Leaky gut can be linked to so many conditions; especially ones related to the gut and chronic inflammation. While there may not be 100% definitive tests on it just yet, there are known diet and lifestyle factors that can make it better or worse. So I’m diving into those factors right after telling you a bit about what it is, how it occurs, and what some of the common symptoms are. Plus, you’re in for a treat when it comes to recipes this week. I’m sharing my favourite chicken broth recipe that is slow-cooked and oh so comforting.

5 Natural Ways to Deal with Bloating

Bloating. That oh-so uncomfortable feeling in the gut. Often it rears its ugly head after a large meal. Or a small meal. Or a snack. Or… Yikes! How can we figure out what’s causing it? Perhaps you already have some wise de-bloating habits like avoiding foods you know give you gas. But that’s not completely solving the problem. I have five more things you can try to help get to the bottom of your bloating, naturally. And I have a stomach-soothing recipe for you too.

How Much Sugar is Too Much?

Everyone’s talking about how bad sugar is for you. There are even entire documentaries on the topic. The amount of information in the “health waves” can be crazy sometimes. Sugar is not a health food, as you know. And “added sugars” (ones that are not naturally found in whole foods like fruit) are particularly bad. They’re not only bad for diabetes; but, also for your waistline, mood, and energy levels. So let’s look at sugar more objectively, shall we? Is there a good balance that can be found?

Healthy Fats vs Dangerous Fats And How Much Should You Consume?

Are you unsure about how much fat you should be eating daily for general health? Ever heard conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.? Well, I have some clarifying information in my newest post. In this post, I list out my favourite cooking fats. I also give you my full permission to ditch a few of the popular but oh-so unhealthy fats. And, I give you a healthy recipe for an all too common source of cruddy fats. You can make it a health-booster, rather than buster!

Protein – How Much is Enough?

Most nutrition and health practitioners agree that protein is critical for health. Protein is essential for muscles, bones, organs, enzymes, hormones, etc. So how much do you need to eat? In today’s post, I talk about protein recommendations and list the amount of protein in many common foods. Then I have a fantastic recipe for tonight’s dinner. Enjoy!

Water – How Much Do I Really Need to Drink?

We all know we need to drink “enough” water… But how much is “enough?” And what non-water options count toward my daily intake? Let me tell you that the amounts often suggested as optimal might not apply to you; this is because everyone is different. #surprise In this week’s post, I’m sharing with you the signs and signals your body uses to communicate how much water it needs. I also have a list of non-water drinks and foods (yes foods!) that count toward your daily water intake.

Multivitamins: Are They Really a Waste of Money?

Are you one of the many people who feels that multivitamins are an “insurance policy” for your health? Do you take the very popular “Jack of all trades” of the supplement world? Or, have you been told that they’re not worth anything, and just make “expensive pee?” I’m spilling the truth in today’s post. The truth is, multivitamins or supplements in general can add to a healthy diet with virtually no negative side effects. This post may help you to decide whether to take them or quit them but I confess that I do use them and recommend them to clients depending on their health goals.

Salt: The Delicious Health-Buster (And What to Use Instead)

If you (or someone you know) has ever been told to “eat less salt,” or go on a “low sodium” diet, what does that mean? And how much sodium is actually in salt? I can tell you right now that cutting down on the salt you sprinkle from your salt shaker probably isn’t going to have the effect you think. The problem is rarely the salt on your table. The problem, well 75% of the problem, is the salt that’s already in the food you eat. I was surprised to read the statistics about where people’s salt intake was coming from. You may be surprised too.

Why Am I Always Hungry?

Does the title of this post make you hungry? Sometimes just thinking about hunger or food makes me hungry. Even if I know, I’m not physically hungry. Don’t blame yourself for always being hungry. There are legitimate physical and psychological reasons why you might feel this way. I share some of those in today’s post.

Here’s How to Make Cooking More Fun

Do you find cooking to be fun? Or do you do it because you know it’s good for your health? Maybe you avoid it because it’s such a chore? If you’re in a rut and want some inspirational tips on making cooking more fun, I’ve got you covered. I’ve compiled my five best tips and a fabulous (and fun) recipe for you to try.

The Real Deal About Artificial Flavours

Processed foods are the worst! They contain too much salt, sugar, and fat. And not enough fibre, vitamins, or minerals. They’re made with crummy inexpensive ingredients that you’d never find in your pantry or fridge; ingredients like artificial flavours. Click here to read my post on the real deal about artificial flavours.

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