Both local broccoli and apples are available through September, as are hazelnuts. What better way to celebrate them than to combine them in a tasty side-dish!
Did you know 2 ounces (60 grams) of full fat cheese contains your saturated (animal) fat for the day? Be mindful of your portions.
Potassium can help to lower blood pressure. Why?
4 prawns contain 20 calories and only 35 mg cholesterol.
Boost your fibre intake by adding bean/legumes to your meals this week.
Fortified soy, almond, and rice milk are alternatives to cow’s milk for calcium.
According to a study done at the Harvard School of Public Health there is a link to a greater genetic susceptibility to high body mass index (BMI) and increased risk of obesity.
In addition to fish and omega 3 eggs you can try adding these vegetarian sources of omega 3 fats to your diet
Pulses (dry peas, lentils, dry beans and chickpeas) are the edible seed of legumes.
Spices do more than add flavour to your meal!
Sweet potatoes are pretty sweet! They make a great alternative to potatoes.
Vitamin D is known to have a role in bone health but recent studies look into the relationship between Vitamin D and cancer, heart disease, diabetes and multiple sclerosis.
Summer is a great time to experiment with fish recipes- cooking fish on the grill is tasty, healthy and less aromatic to your household!
Did you know quinoa is a source of iron containing 1.7 mg in ½ cup?
Make sure your dinner plate is ½ filled with vegetables. Most people’s downfall is not eating enough produce.
Downsize your dishes. Research shows that when we eat and drinking from smaller dishes that we eat less.
Shop the perimeter of the grocery store – this is where you will find all the whole foods that are the foundation of a healthy balanced diet. Up and down the rows is where you will find all of the tempting extras. When you must venture into this zone, make sure you have a list […]
Eat mindfully. Ask yourself: Am I truly hungry? Are the calories in this food going to put me over my daily amount of calories? Avoid eating bowls of nuts or candy available for grazing – this kind of mindless eating can easily sabotage weight control efforts. Learn more about our Registered Dietitian Services For dietitian-approved […]
Learn portion sizes. Know what one cup of pasta, rice and potatoes looks on your plate. Buy smaller portions of meat. Not sure what portions you should be eating? Speak to a Registered Dietitian to get yourself on track. Learn more about our Registered Dietitian Services For dietitian-approved tips and recipes sign up to our monthly […]
Try chia seeds – also known as salba. These little seeds are a nutritional powerhouse!
Your body needs carbs to operate efficiently. You can meet your daily requirement with 3 pieces of fruit and 2-3 cups of dairy.
Trying to lose weight and getting frustrated focusing on how much sodium/ sugar/ carbs you should be getting? Thinking too much makes success difficult!
Patience, positivity, and persistence are the keys to weight loss. If you’re thinking about what you can’t have, how unpleasant it is or how slow it’s going you won’t stick to it.
Plan ahead to eat well. If you don’t have a plan in place – what you’ll eat for dinners for the week, lunch for the day, snacks for the afternoon – you’re bound to go with ‘whatever’, and not consider nutrition or calories.
Inflammation in the body is the root of many issues. Keep intake of inflammatory foods to once per week (red meat, high-fat dairy, refined grains & sugars, and alcohol).
Try to eat one leafy green vegetable and one orange veggie each day (carrots, winter squash/pumpkin, sweet potatoes)
Pump your fibre intake! Women should meet 25 grams daily, men should target 30-35 grams.
Nuts are good for our brain, heart, and overall health! Have a variety of nuts or seeds each day, but no more than ¼ cup!
Our colon has healthy bacteria that lives in it (yup, that’s right, we’re full of bacteria!). Aim to include yogurt in your diet regularly to keep your good bacteria counts up and your bowels healthy.
Alcohol is high in calories (a whooping 7kcal/g)! Treat it like an extra that you need to carve out room for in your diet to make it fit.
Dietitian Health Tip: Supplement safety alert! Be careful of Natural Health Products such as vitamin and mineral supplements, herbal medicines, homeopathic medicines and traditional medicines (e.g. traditional Chinese medicine).
Dietitian Health Tip: Add colour to your daily food intake (red, orange, yellow, green, blue, purple, brown and black).
Cooked spinach, kale, collard greens, green turnips, and swiss chard are rich dietary sources of lutein and zeaxanthin.
Make sure you drink enough fluid everyday – aim for at least eight 8-ounce cups of sugar free beverages each day.
Kickstart your metabolism – begin your day with breakfast and eat something every 3-4 hours.
This recipe is simple and tasty, and a great addition to barbecued chicken, fish or pork tenderloin. It will last for several days in the fridge.
Fill your plate with more cauliflower and less potato to get a similar mouth feel with less starch. This dish is high in folate & potassium and low in calories!
Jicama or “Yambean”, is a Mexican root vegetable with a waxy outer peel. When spiced, as it has been in this recipe, it tastes like an apple but less sweet.
“DASH” was initiated by the National Heart, Lung, and Blood Institute and is scientifically proven to reduce high blood pressure and improve heart health.
The Copeman SmartWeight Program is a drop-in program designed to help you improve your eating behavior and attain your ideal weight (or health) goals.
This layered jar salad is a perfect “grab-and-go” lunch. Packed with protein and fibre, this recipe is as healthy as it is delicious.
Planning ahead can be difficult – life is always ready to throw us a chocolate éclair-shaped curve-ball when we should be choosing salad. Here are some tips to help!
Store refrigerated in an air-tight container for 3-4 days. Add olive oil & balsamic before serving. Grab 1-2 skewers as a low carb snack or to pair with lunch.
This is a quick, easy and different way to use radishes. The dish has great colour and an interesting flavour. It also works well with snap peas.
A warm comforting dish that is like a vacation to the sunshine for your mouth!
A piping hot bowl of hearty soup makes an ideal lunch entrée when trying to achieve and maintain a healthy body weight.
Soup is a natural way to cleanse the diet and the soul. You can add just about anything to soup – healthy veggies, grains, legumes, and seasonings.
Stop banishing carbohydrates! Learn how to choose the RIGHT carbs for a healthy, balanced diet. A low glycemic index diet can stabilize blood glucose levels.
Nina Hirvi takes us through the indicators for Metabolic Syndrome and offers specific advise on how to reduce your risk of developing this condition.
Quinoa is a versatile gluten-free grain that is high in complete protein, iron, magnesium, phosphorous and fibre. For a complete meal add a protein (meat, tofu)