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Disclaimer: This website is designed to provide basic nutrition inspiration only and is not meant as a substitute for personal health or nutrition advice from your registered dietitian. 


 I’m sharing tips and inspirations to nourish your body, stay strong, and live your life vibrantly, as you age. 

January 6, 2017

These bites deliver energy, protein and fibre (and a hint of chocolate) to help you crush cravings, manage munchies and power through a work out.

January 3, 2017

Resolving to eat better doesn't mean you have to revolutionize your diet! Like the tortoise and hare story goes, slow and steady wins the race. Here are three small tweaks you can stick with!

December 12, 2016

As a dietitian, I hear a lot of talk about weight gain at this festive time of the year. A quick online search for “holiday weight gain” brought up 2,040,000 results (in 0.60 seconds!). Wowza!

What’s the worry?

There’s a nasty rumour going around that people gain between five to ten pounds over the holidays. Not so. Research shows that it’s closer to about one to two pounds.

That doesn’t sound so bad, right?

It’s true that a little extra holiday cheer at a part...

December 9, 2016

Apples, peanut butter, pepitas and dried cherries -- this combo is a flavour burst and nourishing post-run fuel all in one super snack. Aside from basic nutrients, apples have a high antioxidant capacity, and you know what they say about an apple a day....

December 7, 2016

In Part 1 of my 10 Tips to Survive Holiday Parties, I gave you strategies to help you navigate a holiday party as a guest. But what if you are the host?

I’ve created these final four tips to surviving the holiday party especially for the host with the most:

7. Serve fewer food choices.

Studies show that the more choice (flavours, smells and colours) available, the more people will eat, whether they’re hungry or not. So, less variety at a holiday table is actua...

December 7, 2016

The festive season is in full swing over here. I’ve baked over 10 dozen cookies, hosted a cookie swap, enjoyed a couple of holiday lunches, and have a party coming up on the weekend. And it’s only the first week of December!

Without a few strategies in place, festive cheer could quickly squash my healthy habits.

Sure, a holiday party or two won’t break your healthy living bank. But, if you’re attending a year’s worth of parties in one month, here are my 10 to...

October 20, 2016

Trail mix is on my list of super-star snacks. Made with nutrient-rich nuts, seeds and dried fruits, it powers me with protein and fills me with fibre for snacking satisfaction. Just a handful can help curb my hunger.

But, it can also pack a hefty calorie punch if you are a non-stop nibbler. And depending on your ingredients, it can be a nutritious in-between energizer or an indulgent treat.

To help keep trail mix on the nutritious energizer track, there’s one...

October 5, 2016

Make-your-own-taco night is a tasty way to get your family involved in the kitchen. And that means less work for you. (Or more, depending on your family!)

No need to wait for Taco Tuesday! Filled with nutrient-rich, lean ground turkey, fibre-filled black beans and loads of fresh veggie toppings, you can enjoy these turkey tacos any night of the week. And with Thanksgiving just around the corner, these tacos would be terrific made with leftover turkey.


September 25, 2016

Adding pumpkin keeps these pancakes moist and boosts the fibre, iron and vitamin A. Pumpkin is super-packed with vitamin A, a nutrient we need for healthy eyes and skin. One of these pancakes, topped with natural peanut butter and sautéed (or not) apples, is the stuff that snacking dreams are made of!

Prep Time: 5 minutes   Cooking Time: 20 minutes

Makes: 18 pancakes. A serving is 2 pancakes.


2 cups (500 ml) whole grain whole wheat flour

2 tsp (...

September 20, 2016

“I think I’ve died and gone to soup heaven.”

That’s what I thought the minute I sipped this soup off my spoon. The flavour bursts from the roasted tomatoes, garlic, red pepper and just-made pesto. Add in the crunch of the Good bean chickpeas (for added protein and fibre) and you’ve got a drool-worthy meal in a bowl.

Vegetable-based soups like this one are a simple way to get a whole lot of veggies into your life. Since veggie intake is linked better health, f...

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