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Resistance training and healthy bones

Your bones provide your body with structural support for organs and other body segments. They also provide support for your muscles, allowing them to move and are a major storage space for calcium (with about 99% of your body's calcium being stored in your bones). Although, major bone growth occurs during childhood and adolescence (with peak bone mass being reached by age 30), there are important steps you can take to keep your bones healthy in adulthood and into older age. Bone health is important because your bones are continuously changing. Even during adulthood new bone is being created and old bone is being broken down. There are a variety of things that affect bone health and the risk

Deconstructed cheesecake snack

I am not a huge cake fan, but I LOVE cheesecakes, especially a berry topped one. Lately, I have been obsessed with Icelandic styled yogurt (with the Skyr brand being one of my favourites - click here to check it out). This type of yogurt has been a part of Icelandic cuisine for thousands of years and is actually considered a soft cheese, because of its creamy and thick consistency. It is very high in protein and low in fat, making it a great addition to breakfast or any other meal. I love sweet snacks that are healthy, so I decided to make a deconstructed cheesecake and I am loving the final product. Please give it a try and let me know what you think! Ingredients: 1/4 cup Skyr Icelandic Yog

Spring is in the air!

I don't know about you, but I am loving the spring air. One of the reasons I love living in Canada is because we get to experience season changes, there is something so magical about each of the seasons. However, there is something extra special about the spring, we see more sunshine, we get out more and I tend to feel more energized. It is wonderful to come home in the evenings to a sunny living room! The first day of spring got me thinking about how the seasons change my food habits and how there are foods I truly look forward to in every season. Spring: In the spring, I look forward to rhubarb. I love using fresh rhubarb in baking (and I love to bake). This spring I look forward to testi

Healthy Banana Muffins

I love to bake (it is one of my favourite things to do- especially on a Sunday). I find it relaxing and I love waking up to baked goods on a Monday morning! I also love to make my sweet treats healthy. One of my favourite muffins, is the classic banana muffin. I love this muffin because it's super simple, and because it's the perfect use for over ripened bananas. I experimented for a while and finally created a banana muffin recipe with great consistency, without all the added sugar! If you also love muffins, give them a try and let me know what you think! :) Makes 12 muffins Ingredients: 1 1/2 cup whole wheat flour 2-3 tbsp. ground flaxseed or hemp hearts 1 tsp. baking powder 1 tsp. ba

Hunger cues...sometimes we need to rediscover them!

Are you looking for sweet or salty treats late in the evening? Do you feel better after eating a bowl of ice cream or frozen yogurt? Do you eat during periods of stress or loneliness? There are many reasons why we eat that aren't directly related to hunger. Are you really hungry after dinner or simply looking to treat yourself after a long day of work? (I must admit I do this, especially on Friday nights....like tonight). Most of us eat for reasons other than hunger, including emotional eating, eating out of boredom, or even for nostalgic reasons (the food reminds you of your mom or best friend). In my role as a dietitian I support individuals in creating healthy relationships with food. One

Hearty Homemade Soup!

There is nothing I love more than soup! If you know me you know it's my ultimate comfort food. It also is the absolute perfect meal on a cold winter day. Recently, I came across this soup mix at Walmart, called the great value soup mix and I love it! It contains yellow split peas, rice, barely, green split peas, and red lentils. It is extremely nutritious, being high in fibre and protein. In addition, it is easy to use, cheap, and a great addition to any soup combo. The back of the bag has a simple soup recipe, which I have modified to suit my soup preferences and include extra veggies and protein. Check out the soup mix by clicking here. This recipe can easily serve 6-8...if not more. I lik

Nutrition Month 2017 - take the fight out of food

Do you ever get frustrated by food and nutrition? Maybe you can’t figure out why you feel bloated after eating certain foods, have family mealtimes that are mayhem or are unsure about which foods are best for a particular health condition. I call these “food fights” – they represent times when you struggle with yourself or others about what to eat. Part of my job as a dietitian is to coach people to calm these food fights, so I was super excited that the Nutrition Month 2017 theme is “Take the Fight out of Food” – it’s exactly what I do every day! Nutrition Month 2017’s campaign from Dietitians of Canada guides people through a three-step approach to improve their relationship with food, no

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