The ultimate nugget of nutrition....nuts! Almonds, pistachios, walnuts, cashews....what's your favourite nut? Today, we discuss 9 different common nuts and their nutritional characteristics to consider, as well as taste considerations....plus, some recipes. These little nuggets are packed with flavour and nutrition for a great snack:) Episodes refe…

Did you realize that your digestive symptoms could be exacerbated by not having balanced meals? For instance, if you aren't having enough protein with your meals, this can lead to a host of symptoms. Sara Kahn, MS, CNS, CDN of Belly Bliss Nutrition helps us understand how to know if you are eating enough protein and why it's so important for gut he…

7 Benefits of Eating Seafood Bubba on Forrest Gump had many ways to make seafood dishes, specifically shrimp.... shrimp kebabs, shrimp creole, shrimp gumbo, shrimp jambalaya, etc. He must have known the benefits of eating seafood :) Sandra gets questions from clients, who ask if seafood (shellfish, etc) offers similar nutritional benefits, like the…

'Whatever moves you is the best exercise for you' . This is an important reminder that the daily activity that helps move your body should be something that you have fun doing and gets your body in motion. This is also an activity that you will stick with, since it's fun and enjoyable! Exercise can have a negative connotation and movement, or activ…

Having a healthy gut is so important for overall health. To help you add some more probiotic and prebiotic foods regularly, we highlight 7 specific foods to include daily or weekly to improve the diversity of your gut microbiome. You can also check out these previous gut health episodes: Ep 108 Improve Gut Health with Probiotic Foods https://youtu.…

Today we discuss a hypothetical client, Kelly, who is a woman going through the menopause transition. She is considering fasting and keeping her eating window small with only one meal a day. Also, she worries about her changing body and belly fat. Due to this, she thinks cutting out all animal protein to reduce saturated fat and calories will help …

A trace mineral found in abundance in Brazil nuts; this is what selenium micromineral is, but how does it relate to our health? It's a nutrient that we all need and having a deficiency could put someone at risk for certain conditions and diseases. Tune in to hear what selenium is, where it's found, what action it has in the body and why we need it,…

Iron deficiency is the most common nutrient deficiency around the world and impacts most frequently, women and children. Today, we discuss what it is, symptoms, why it can happen, and how to deal with it. Iron-rich foods and some meal ideas are also discussed to help with those who struggle with energy and other debilitating symptoms due to low iro…

Trick or treat .....and we all love our treats....don't we? :) Some parents are freaked out with the idea of their kids having so much candy around the house, whereas, other people get excited with the plethora of candy bars and chips available in the house for snacking on. Today, we discuss some strategies to keep this time calm, and relaxed with …

What does the acronym BROW/T mean to you? Well, if you have celiac disease and have to navigate around the grocery store to read labels, this is an important thing to remember, to be sure you don't get 'glutened' , which can wreak havoc with your intestinal system and digestion. The ramifications of eating gluten for an individual with celiac can h…

So many people check the scale and 'watch their weight' when it comes to eating and living. There are so many things that the scale does not reflect and it really is not a great indicator of your overall health. Today we discuss 7 reasons why you should ditch the scale! Episodes that are referenced include: Ep 130 Diet - All or Nothing Thinking htt…

Do you live in the Northern Hemisphere? Do you avoid fish and don't drink milk? As many as a third of the Canadian population is at risk for vitamin D deficiency. Depending on your circumstances, where you live, what you eat and your background, you could be at risk, if you don't include a supplement of vitamin D. Tune in to today's discussion all …

Many people wonder how to include more veggies in the diet. This is a common question that Sandra hears almost daily from various clients. Today, we discuss why 'eat your veggies!' like your mother told you, is so important in today's lifestyle. Also, we discuss 5 ways to include more vegetables in your day....practical tips and strategies. Enjoyin…

So many people look to social media to get their health and nutrition information. The fall is a time when many people start to feel stressed and get sick. Naturally, as you scroll, there will be remedies and cure-alls that will pull you to start following. We discuss how accurate and credible many of the social media posts are, or in many cases in…

Today, we test Rob's memory with the MIND diet quiz. Sandra quizzes Rob on 13 different questions to test the quality of his diet over the past 24 hrs. You can play along and test to see how you're doing with the quality of your dietary intake. Episode mentioned in this one: Ep 14 MIND Diet https://youtu.be/anY72wscg_A Enjoying the show? Consider l…

Why is it such a struggle to eat healthy during the week? Why do women feel overwhelmed with meal planning for the family and trying to get it all perfect? Registered Dietitian, Lisa Blackwell, RD from www.beyondfoodnutrition.com, helps us sort out the struggle and brings us some practical strategies to help with this ongoing, onerous weekly task. …

Chocolate....the delectable, dark and delicious....wonderful chocolate. Will it cause acne? Does it contribute to weight gain? Is it just candy or is it actually a healthy food? Today, we bust a few chocolate myths with this nugget. Episodes referenced: Ep 7. Food with Benefits - Sexy Foods pt 2 https://youtu.be/mTmaTYF31vI Ep 59. Chocolate - Healt…

The ABC's and 1,2,3's of vitamin and mineral supplements, that's what we are discussing today. Who needs them, what are the 5 most common supplements that are recommended for certain individuals and what they are for. This is packed full of nuggets! Episodes referenced include: Ep 3 and 4 Immune Health https://youtu.be/zyaZHJGvE3U Ep 18. Cracking t…

After reflecting on the amount of crinkly paper (from chips and other junkie foods) bags that we notice in the recycling depot and landfill, we discuss the differences in our food and eating landscape from a few decades ago compared to nowadays. We reference the following previous episodes: Food Security Problems and Solutions with Author Shannon D…

What are the best foods to eat to lower cholesterol? A great listener question and a worthwhile topic to devote this episode to. We know that elevated cholesterol is very common. Almost 40% of the population in North America have fatty deposits in their arteries and high blood cholesterol. We also know that in just 6-12 weeks, a change in diet can …

Most people have heard about 'eating the colour of the rainbow' and this sounds colourful, pretty, and interesting, but why? Plant foods have phytochemicals (plant chemicals) that offer humans beneficial antioxidants and polyphenols. It's important to include greens (leafy greens) and orange foods daily, but purple is a colour that is often ignored…

Should I eat before a workout? What about after exercising? If I am intermittent fasting, should I fast and eat after the session? So many questions about fueling for working out and there's a lot of misconceptions out there on social media. Today, we interview Angie Dye, RD, from Carpe Diem Nutrition, all about recovery foods, and exercising and d…

As we reach for food during the day, it's good to stop and ask yourself, what type of hunger is this? Is this stomach, mouth, or heart hunger? Hunger is different than appetite. As we start to become more curious about reasons for eating and what drives us to eat, we can become more mindful and make conscious choices around food and eating. Today, …

It's back to school season with new schedules and transitioning routines for kids and families. With early starts, to get ready for school, there can be some adjustments from the lazy hazy days of summer routines. Setting kids up for success can start with home routines and good sleep habits. Also, getting organized and being prepared to make lunch…

Most people have heard about the health benefits of olive oil, but may wonder how to buy it, cook with it, and store it. Today we discuss olive oil and help answer all of these questions. Episodes mentioned include Ep 23 Fats, Grease and Oil - https://youtu.be/otQdbY-s_vo Enjoying the show? Consider leaving a 5 star review, and/or sharing this epis…

Easy Ways to Get Fibre in Your Diet Today, we talk about ways to boost your fibre intake in your breakfast, lunch, dinner and at snack times. With the majority of North Americans lacking adequate fibre in their daily diet, we talk about what dietary fibre is, why we need it, what it does in our body, how it helps prevent certain conditions and dise…

What's the difference between energy drinks and sports drinks? Who uses each one and what are some of the ingredients, and potential health effects of each type of drink? Tune in to hear the truth about these drinks. Episodes mentioned in this episode Ep. 45 Coffee - The Ups and Downs https://youtu.be/2Phwi4s6TzA Enjoying the show? Consider leaving…

Have you heard about the 'Hygiene Hypothesis'? It can mean that over-sanitized environments can impact health over the long term. Antibacterial products and hand sanitizers can wipe out a lot of the 'good' bacteria on our skin and in our gut. This can impact how our body functions and our health overtime. Today, we discuss this idea and how we can …

Nutella vs peanut butter for a spread on toast. This is a question that we received from a listener. Is nutella a good alternative to peanut butter? Is it actually a nut butter? Today, we delve in to the Nutrition Facts and ingredients of this popular, tasty spread, and help answer the listener's question. It's a sweet one...stay tuned! For Nutella…

Soybean cake, aka tofu, is a long-standing food that has had a lot of controversy over the years. It seems that people either love it or hate it and there's good reason. It has some great health benefits, plus, if prepared correctly, can be an interesting addition to meals or snacks. The cultural unfamiliarity, texture, taste, etc can be a turn off…

A classic flavour in a bowl meal. Egg roll in a bowl is a flavourful, healthy variation of the old standby egg roll. How is it a healthy variation and what gives it the Asian flavour and flair? Tune in for some recipe ideas to build an egg roll in a bowl meal. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with you…

Have you heard that to lose weight, you just need to think "calories in vs calories out' as a strategy? Or, skipping meals for weight loss, plus avoiding high fat foods to lose weight is the best thing to do? These three ideas are common misconceptions by people who are trying to lose weight and most find that these principles can actually backfire…

Some like it sweet, and some (Rob) like it savory! French toast, that is. Typically, an egg+milk soaked fried bread, drizzled with syrup, icing sugar or whip cream. Tune in to hear about Rob's creative rendition for this breakfast classic as well as some other unique recipe ideas! Join our weekly newsletter for more fun recipes and tips. Enjoying t…

Are you moving your body regularly? As we age, it's easy to stop moving, to stop exercising, to complain that our body's too stiff to go for a walk. This may actually be a red flag to pay attention to, a warning that your body and physical health may be on a downward spiral. Is sarcopenia affecting you or a loved one's health? Tune in to today's di…

Having a big glass of water before each meal is a weight loss strategy by a well known diet company. We debunk the idea that people need to fill up before a meal. Stay tuned to this interesting discussion, based on a listener's question. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)…

Xanthum gum, guar gum, carrageenan, and locust bean gum, are all futuristic sounding terms but they're actually ingredients that most of us consume every day. Our grandparents didn't eat these ingredients, as they are mostly developed by the food industry to help with food texture, creaminess and consistency. Emulsifiers, binders, gels and thickeni…

Is sugar just sugar? Is honey healthier and does it act differently in the body than refined, white sugar? These are some questions from a listener, and Rob and I discuss how honey and sugar differ. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :) Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠…

We know that shift work can have detrimental ripple effects on health, but, have you ever considered the people working in the aviation industry? From watching movies about people travelling, it may seem like a glamorous lifestyle with so many perks to flying. The frequent changes to flight arrivals and departures, plus, shifts in travel schedules,…

What are some signs of dehydration? How can being dehydrated affect the body? Is the ‘gallon challenge’ really needed to get enough water in a day ? What are some practical strategies to get more fluid in your daily intake? These are some of the questions that Sandra asks Rob in this soaking wet episode. Episodes mentioned include Nutrition Nuggets…

Is yogurt the new soda pop? This is a question that we've taken from a listener. Also, this idea had been bantered around at Sandra's pre-natal and baby groups recently. What is the key word on the Nutrition Facts label to look at when comparing and buying yogurt? We discuss what yogurt is, how it is used and why it's thought (by some) to be the ne…

Sandra challenges Rob with a contest to see who has a greater number of plant foods in their breakfast. Aiming for the diversity of 30 different plants in a week to maintain a healthy gut biome, along with variety and balance in our diet, breakfast is a perfect meal to start out on the right foot. Tune in and see who wins :) Enjoying the show? Cons…

Does a plant-based diet mean vegetarian? How can women include more plants and vegetables into their daily eating patterns without becoming fully vegetarian? Karen Hawkins, RDN from dietitiango.com discusses ways to help move women toward a more healthy, plant-based diet in a sustainable way. We refer to ⁠'Vegan for Runners'⁠ Ep 48 episode with Sco…

Mom said "eat your veggies!" "My son doesn't eat his greens and I'm wondering if this matters and why they're important?" Taken from a listener question, this is an episode devoted to the colour green and why eating 'your greens' is so important. Also, we discuss some practical strategies to help incorporate more greens in the family meals. Enjoyin…

What does spice have to do with it? The fusion of tastes from all over the world (and originating from Morocco), chef and co-owner/operator Bouchra Savard, of the Swept Away Inn, thinks that the taste of food depends on the right combination of spices. Food is celebration, and eating together with friends, family, and strangers who become friends, …

"I don't eat frozen fruit". "Fresh is best and I won't eat frozen vegetables or fruits" These are common themes I hear when I am talking with clients. When it comes to produce, the more variety the better and this includes adding some frozen fruit and vegetables to the freezer to include more often, for all seasons. Rob and Sandra discuss five fabu…

An eating pattern or diet that works for you, may not work for your friend. There’s bio-individuality around body functions, behaviors and daily habits that affect our health. With the 'diet du jour' with social media trends, the ‘all or nothing’ thinking of starting a perfect eating plan and getting thrown off schedule, is a common issue that many…

Parsley, sage, rosemary and thyme are some favourite herbs that Simon and Garfunkel sang about in the love song, "Scarborough Fair". What about basil, oregano, mint and coriander? They didn't quite rhyme with the lyrics, but are just as flavourful and tasty to use in the kitchen. Tune in to hear about fresh herbs to grow and preserve for use to fla…

What's for dinner?!? A question that often gives women anxiety, if they haven't planned for meals or don't have supplies to make supper for the family. If there is a dinner plan, is it nutritious, do they like it, and will they eat it. Today, we talk to Szilvia Brennan from "Beyond Food Nutrition". In this episode, we also refer to "⁠What's for Din…

Little nuggets of goodness.....the almighty chickpea. Air fried, oven-baked or toaster oven roasted........all are home-baked methods to make roasted, crispy chickpeas. You can also buy them in a package, but, the flavour, texture and nutritional value is so great when you make them at home. Tune in for some spice suggestions to help flavour these …

People love the taste of meat and here's an excuse to eat more of it, especially, if you want to buck convention and be in a niche group with many social media followers. If it walked, swam or flew, this diet is for you. No plants allowed on the carnivore diet, no vegetables, no fruits, no legumes, nuts, seeds or dairy, as those all have carbohydra…