Your guide to pregnancy nutrition

Your guide to pregnancy nutrition

What to eat and what to avoid for a healthy pregnancy. Healthy food choices provide your baby with nutrients necessary for optimal growth and development, and helps ensure a healthy pregnancy.

Nutrition beyond 65: Four dietary tips to meet your needs

Nutrition beyond 65: Four dietary tips to meet your needs

As we age our health needs change, including our dietary needs. Registered Dietitian, Anya Skornyakova, outlines the main dietary priorities for those 65 and over.

You are only as old as your telomeres

You are only as old as your telomeres

Your biological age can speed up or slow down, depending on biological and environmental events in your life. But how can you tell how old you are, biologically?

A hand holding the top 5 vitamins and minerals for a healthy immune system

5 best vitamins and minerals for your immune system

What and how you eat affects your immune system; inadequate intake of selected micronutrients can lead to immune deficiency. Dietitians Linda Cuda and Michelle Ross explain the top 5 nutrients needed for a healthy immune system.

Nutrigenetics: The future of personalized nutrition

Nutrigenetics: The future of personalized nutrition

Nutrigenetics is the study of the relationship between genes, diet and health outcomes. It is touted as the foundation of what we consider personalized nutrition.

Green Avocado and cut avocado

Fat: friend or foe?

Research has emerged suggesting that what we’ve been told about fats over the past 50 years may be an oversimplified view, and that different types of saturated fatty acids in fact affect blood cholesterol in different ways.

how to chiffonade kale or any other greens

How to chiffonade kale (or any other greens)

How to chiffonade kale. It sounds fancy but it’s easy!

spotlight on registered dietitians

Get the most from LifePlus: Spotlight on Registered Dietitians

The first tip for making the most of your dietitian visit is overcoming the fear that you are visiting the food police.

healthy chocolate hummus

Healthy Chocolate Hummus

This recipe is great option to use as a fruit dip or to spread on top of whole grain toast.

the benefits of beans

5 Benefits of Beans

We could all use more beans and lentils in our lives whether it be to lose weight, reduce cholesterol, manage diabetes, or simply to eat less meat.

lentil curry

Express Curried Lentils

This is comfort food at its best. And, if you need a delicious and healthy way to go meatless, this is your recipe.

apple cinnamon pancakes with yogurt

Apple Pancakes with Maple Cinnamon Yogurt

When looking for a warm and comforting breakfast or brunch, apple pancakes with maple cinnamon yogurt is a perfect option.

Apps and gadgets to keep you honest top picks for weight loss tools

Apps and gadgets to keep you honest: top picks for weight loss tools

Whether dropping a few extra pounds or cutting down on daily fat intake, most of us need a source of accountability when taking on new health challenges.

almond pancakes with creamy blueberry topping

Almond pancakes with creamy blueberry topping

Imagine the aroma of fresh baked pancakes with sweet berry toppings. They won’t only be delicious, they will also be healthy with extra fibre, healthy fats and protein.

mediterranean ancient grain salad

Mediterranean Ancient Grain Salad

For this Mediterranean dish, use any one of the 6 recommended ancient grains. One serving of this salad will keep you under 350 calories.

italian ancient grain salad

Italian Ancient Grain Salad

Use any one (or a combination) of our 6 recommended ancient grains for this 313 calorie per serving Italian salad, delizioso!

greek ancient grain salad

Greek Ancient Grain Salad

Use any one of the 6 recommended ancient grains to make this easy Greek salad. Only about 216 calories per serving!

asian ancient grain salad

Asian Ancient Grain Salad

If you love Asian food, you should try this nutritious (and calorie – conscious) salad. Use any one (or a combination) of the 6 recommended ancient grains.

mexican ancient grain salad

Mexican Ancient Grain Salad

Use any one of the 6 recommended ancient grains for a healthy Mexican grain salad. It’s only about 294 calories per serving!

indian ancient grain salad

Indian Ancient Grain Salad

Mmmm, curry! Use any one of the 6 recommended ancient grains for this healthy Indian grain salad. It’s only about 321 calories per serving!

the versatile mango

The versatile mango

Mangos are an extremely versatile fruit. They are great not only in salads, but also as a salsa, dressing or chutney, in curry dishes and other spicy dishes, in sandwiches and wraps, on top of pizza, at breakfast with yogurt, as part of a smoothie, or even a healthy dessert!

skillet-poached huevos rancheros

Skillet-poached Huevos Rancheros

A healthy twist on the original, these Skillet-poached Huevos Rancheros are only 285 calories per serving.

got jet lag helpful tips to reset your body clock

Got jet lag? 7 helpful tips to reset your body clock

It’s called jet lag, and it’s caused by the temporary difference between the sleep and wake cycle generated by our internal body clock at home, and the environmental rhythms of our destination time zone.

honey,bread and milk

Foods that help or hinder sleep

Food relates directly to serotonin production – a key hormone that helps promote rest, so it’s important to consume more of these foods and avoid those that tamper with your natural sleep patterns.

10 bedtime tips to get your child to sleep

10 bedtime tips to get your child to sleep

Sleep is an essential part of daily life for people of all ages. For children, sleep helps them grow, combat illness, and recover from action-filled days of new experiences. Well rested children are better able to cope with daily tasks and regulate their emotions.

Healthy Homemade Granola Bar

Healthy homemade granola bars

Instead of choosing a sugar laden granola bar try this delicious healthy recipe.

Griller Beware-Tips for healthy barbequing

Griller Beware: Tips for healthy barbequing

BBQ season is upon us! Yet while barbecuing meats results in tasty, lower fat fare (as the fat in food tends to drip off), this and other dry heat cooking methods such as baking and frying produce harmful substances known as Advanced Glycation Endproducts or AGE’s.

Barbecue Basa with Soya Chili Marinade

Barbecue Basa with Soya Chili Marinade

This marinade provides a magical burst of flavour to the Basa fish!

Feeding your stress: Why you do it and how to gain back control

Feeding your stress: in the Vancouver Sun

While most people know what they should be eating, when stress hormones kick in it’s difficult to stay on track and away from the food our bodies crave.


Hearty Barley Mushroom Soup

Barley is the key to this dish! An underused grain, it makes this soup delicious and filling.


Gluten-free and the Gastrointestinal System

Not everyone who has tried eliminating gluten from their diets has experienced beneficial change but some have noted health improvements.

Get the most out of your training sessions by fuelling your body with the right food at the right time

Sports nutrition Q&A

Get the most out of your training sessions by fuelling your body with the right food at the right time.

pork lentil lettuce wraps

Pork & Lentil Lettuce Wraps

There are a plethora of reasons why we, as dietitians, love our lentils!

benefits family eating dinner together

Eating together is more important than you think

Eating together is more important than you can imagine.

Almond Butter Spiced Apple

Almond Butter Spiced Apple

This is a simple, healthy twist for a mid-morning or late afternoon snack using just three ingredients – apples, almond butter & cinnamon!

Cooking for the rushed

Cooking for the rushed!

With busy lives many of us, myself included, need some shortcuts to prepping healthy and interesting meals.

Feeding your stress: Why you do it and how to gain back control

Stress and hunger

We’ve outlined the correlation between stress and natural physiological reactions below to help you understand how it impacts eating habits, and what you can do to finally put a stop to stress-induced patterns.

cranberry apple bread recipe

Cranberry Apple Bread

One of the best comfort foods out there is bread. Why not change it up a bit and add in some tasty (and healthy) apples and cranberries?

feeling hungry is healthy

Feeling hungry is ok!

Feeling hungry does not have to be scary. We should all feel hungry before a meal.

do you trust your food labels

Do you trust your food labels?

As consumers we are busy and trust food labels to guide us in making good food choices. Remember though, that the marketing…

green power smoothie

Easy Power Smoothie

Missing out on breakfast because you are in a hurry to get out the door? Try starting your day with this nutrient-rich power smoothie!

mushroom and spinach risotoo

Mushroom and Spinach Risotto

Here we are in the middle of the winter season. The time when the weather is cold the days are short and our mood can often be down. We frequently find ourselves turning to ‘comfort food’ in an effort to feel better.

A sweet protein boost with greek yogurt

A ‘sweet’ protein boost

Greek yogurt contains more than double the amount of protein and considerably more healthy probiotics than most regular type yogurts.

top trends in healthcare

Top Trends in Personalized Healthcare

To understand the future of private medicine we sat down with Copeman Healthcare. Who better to ask than the people that invented and continue to lead private primary healthcare in Canada.

top seven ways to protect your brain

Top seven ways to protect your brain

Professional brain health programs such as those available at Copeman Healthcare monitor for early signs of cognitive decline and develop prevention and treatment programs needed to protect your brain over the long haul.

Eat your age

Eat your age: A guide to optimal health throughout the decades

If you’ve been eating the same way your entire life it may be time to re-evaluate your personal menu.

lower fat creamy pasta sauce

Lower Fat Creamy Pasta Sauce

Try this week’s recipe featuring a recipe for a creamy pasta sauce that uses lower fat options offering less calories, about half the fat more than double the protein and at least half to a third of the usual amount of sodium than your traditional cream based sauces.


Black Bean Soup

This is one of the easiest (and tastiest) soups you can make, never mind that it is packed with fibre, protein and slow-burning carbohydrate. Make sure to rinse your canned beans well to reduce their salt content. If you feel ambitious, use a the “Quick Soak” method for preparing the black beans.


Soul Soothing Seed and Nut Loaf

In times of stress we often crave rich comfort foods. The good news is that foods that soothe the soul can be healthy too! Choosing whole grains and breads with seeds, nuts, and added fibre will keep your blood sugar stable, and your appetite in control. Top this bread with any toppings you like – we recommend roasted tomatoes and guacamole!

grain salad with asparagus and parmesan

Grain Salad with Asparagus and Parmesan

With harvest in full swing it is a great time to learn more about cooking with grains! The following recipe gives you a bunch of healthy and fibre-filled options to get creative with. Try it a few ways and see which you like best!