My Top Three

I'm often asked: "If you could give three pieces of advice to someone who wants to make SIMPLE healthy changes...what would those be?"

Well, I'll tell you. These are simple, sustainable and realistic.

Drink more water.

I can hear you...you're like: "Ughhhhhhh I KNOWWWWWWWWWWWW." 

K. Do it.

Here's what I do to make sure I'm getting enough water (yes, sometimes even I don't drink enough): 

1. I always make sure water is available. I try to have a bottle with me at all times. 

2. I drink about a litre of water first thing in the morning. Before my coffee (yes I drink coffee), before I eat, before anything. Adding lemon to that water is even better.  Lemon makes some people gag or feel sick, so don't add lemon if that's the case with you...no one wants to gag first thing in the morning (or listen to someone gag). Just drink a lot of water first thing. It will flush out your system and prepare your body for the day.

3. Put an ugly cup or mug in the bathroom. Something you can't miss. Every time you pee, fill up the ugly mug and drink it. A vicious cycle, but a healthy one!

P.S. Tap water is fine. That's all I'm going to say about that right now...even though there is a LOT I could say...anyway, I digress. Let's not make this simple step complicated.

Add in, don't take out.

What do you mean? Well...

The trend these days is to take something OUT of your diet that is "unhealthy" Take out carbs, take out fats, take out grains, take out gluten...you get it.

My approach is simple. Stop taking things out and start adding things in.

ONCE A WEEK, buy something new at the grocery store and ADD IT to your weekly meals. 

One week, spinach. The next week, keep the spinach and add in a pepper. The following week, spinach, peppers and melon. Yada yada yada, before you know it-there won't be room for any of the bad stuff because you've added in so much of the good stuff. Simple, right? Try it!

Also...don't buy take-out food. Make your own. Make a lot. Have leftovers.

Take probiotics.

I'm all for probiotics. Especially when you're taking any sort of medication, antibiotics or feeling lousy. But I will recommend taking them year round. They can't hurt you, they can only help you. They increase the healthy bacteria in your gut, aid in digestion, and support your immune system! Yes please! Whether you decide to take them through food (yogurt, kefir and fermented foods to name a few) or supplements, it's always going to be a good choice.

So there you have it! My top three pieces of advice to a healthier you. Not bad right? Mind...blown? Probably not. But that's a good thing! Nutrition and living a healthy life doesn't have to be difficult. It can be about making simple changes when they are convenient for you. 

Find something you can stick with, and go for it. Let me know how it goes! Good luck!

A Lesson in Moderation

An ice cream truck drove by the other day.

You know, ring-a-ding-dinging along the street-we could hear it about four blocks away. The sound is unmistakable. And makes me drool, even now. Mmmm...truck ice cream.

I had all three of my kids locked down in the car, leaving a friend's house, ready to go. That's when I heard it.  I probably looked like a crazy person...

"GUYS! IT'S AN ICE CREAM TRUCK! WHO WANTS ICE CREAM? GET OUT OF THE VAN!"

I am from Toronto, but now live in a small town. In the past seven years, I have not even heard an ice cream truck. Which means my children, aged four, three and two, have never had the experience of eating ice cream that mysteriously appears out the window of a big white vehicle covered in pictures of delicious frozen treats.

Now I know this isn't the good stuff. Not real ice cream, probably not even real dairy. But there is nothing that says summer like eating food out of a truck. And I may be a healthy person, but come on. You know when you hear that truck, you want to dig for change in your pocket!

So, here lies a lesson in moderation.

What does this word really mean? Well...apparently moderation means: "The quality of being moderate; restraint; avoidance of extremes or excesses; temperance."

Key word here is not moderate. Or even restraint (although clearly that is important)...it is QUALITY.

I like to point out this word because I think it nicely ties into our quality OF LIFE. If I can't smile as my children thank the man in the ice cream truck (manners!) and watch their eyes get as big as saucers (PURE happiness) in the middle of the summer heat as they devour a kid size chocolate cone (appreciation!)...well, then, I don't have words to describe how sad life would be as a Mom.

Food, including treats, are a part of life. Daily life. We eat every day-food, that is.  We don't have to treat ourselves every day but we do need treats. We NEED them. We need them and our children need them to learn to appreciate them. And we want them. And should have them. Because they make us HAPPY.  And if you're living life happy, you're doing something right.

Life hands you some special moments. Most of them are not food. They might be TIED to food.  An amazing family Thanksgiving feast, Halloween trips around the neighbourhood (although I use the term food loosely there), pancake breakfast with friends..you get my drift.

Food shouldn't always be a treat, a reward or something to look forward to-but every once in a while, you know...MODERATELY...why not?

Did I mention my kids had just had a healthy lunch beforehand? Oh yah, they did. And they had been awesome all day? They DESERVED it. Because they're awesome. They really are. My kids rock, and if I had let that truck roll by, they wouldn't have complained a bit...mostly because they didn't even know what it was...but I'll say it's because they're amazing little people.

LIVE LIFE. Have ice cream...can you hear the truck around the corner?
Run for your wallet!

A Plethora of Pesto!

I recently received my first basket of organic vegetables from my CSA (Community Supported Agriculture) and there was a LOT of green.  I mean a lot.  Now, I love green stuff but I have to say, even with a healthy appetite for salads, my husband grimaced slightly.  I figured I should probably use some of it right away and get it out of sight. We still have plenty to eat all week!

Some of the green stuff is what everyone eats: lettuce, spinach, kale, mint..the usual stuff.  The face my husband was making was more at the beet greens, turnip tops and radish leaves.  I love to use them-but sometimes, even for me, there are just too many.  The perfect solution? PESTO!

I made four different pestos using four different leaves and nuts.  All are very user friendly...don't have pine nuts?  Use almonds! No radish leaves? Swap them for Turnip leaves. It works-trust me.  Use what you like and taste along the way. Here are a few recipes to get you started.  I immediately froze all of them and they are waiting for the perfect dish...

Garlic Scape Pesto:
Big handful garlic scapes...probably 10-15?
Big handful basil leaves
Juice and zest of 1/2 lemon
2/3 cup toasted pine nuts
1 oz parmesan
1/2 cup extra virgin olive oil
salt and pepper






Radish Leaf Pesto:
2 large handfuls of radish leaves (fresh and bright green), stems removed
1 oz (about the size of your thumb) parmesan
1 handful pistachios (shell removed!!)
1/2 cup fresh blanched peas, cooled
1 clove garlic
3 tbsp extra virgin olive oil
salt and pepper





Beet Green Pesto:
1 bunch beet greens, stems removed
4 garlic cloves
1 handful walnuts
1 oz parmesan
1/4 cup extra virgin olive oil
salt and pepper







Kale and Sweet Pepper Pesto:
BIG handful of kale leaves, stems removed
6 small sweet peppers, roasted
1/2 cup pecans
2 garlic cloves
1/2 cup extra virgin olive oil
salt and pepper

How does it all come together? Throw all the ingredients in a food processor and turn it on. I don't really chop anything up-that's what the machine is for. You could freeze it into ice cube trays too...that would probably be better. Or like me, just break off a big frozen chunk and use it when you need it, whatever!

And now there is slightly more room in my fridge and no waste of delicious organic green-y goodness. Yippee! Still have green leftovers? Mix them into soups, stews and stirfries. Add them to salads! And if you really don't think you're going to use them, chop them and freeze em.  And get excited to have some fresh stuff in the winter.

Oh...right...what do I use pesto for? Well, pasta obviously.  But also chicken and pork.  On a delicious veggie sandwich.  Add them to meatballs or top your pizza. Smother your baked potato (or sweet potato) and corn from the BBQ. Beans! Potato salad! Hummus! Oh man, the choices are endless.  Pesto is a delicious and healthy way to add flavour to almost anything.  Enjoy!

Five Myths about Holistic Nutritionists

As a Nutritionist, I have certainly come across a few stereotypes of who I am supposed to be. I think I surprise some people because I drink coffee and wine, pizza is on the menu (albeit homemade) and I have a major sweet tooth.  Oh-and I don't judge what you have in your lunch bag! For real. I don't care. If you want my advice, you'll have to ask for it because I'm not one to give unsolicited nutritional advice.  That's the worst.

So I rounded up my top five (with a "BUGS ME" bonus) myths about Holistic Nutritionists.  Hope this clears some things up.

MYTH #1: We are all Hippies
We are NOT all hippies (not that being a hippie is a bad thing).  I might be half-a-hippie (says my husband) but as granola as I am, this does not apply to all holistic nutritionists.  In fact, many nutritionists are very forward thinking, technologically savvy and quite modern folks.  Also typically not "fighting the man". We simply want to help people through the education of food encompassing lifestyles as a whole.  It's pretty great when you think about it, isn't it?

MYTH #2: We are all vegetarians
Some probably are.  But some of the population in general are vegetarians so...there you go. I eat meat. It's delicious and incorporated into a healthy day to day plan, it's a wonderful source of nutrients. We eat meatless meals occasionally, about once or twice a week.  My menu includes fish, eggs and lots of other non-animal sources of protein including beans, quinoa, soy, nut butters, etc. We like to change it up-we just like changing it up with meat as well.

MYTH #3: Nutritionists and Dietitians are the same thing
These are two separate professions. Although typically the same goal is in mind, the schooling and focus can be quite different.
Dietitians earn a Bachelor's degree in food and nutrition and then follow an internship program or master's practicum program until they register to practice. These are regulated health professionals that play a major role in government, industry and health care. Typically a large part of their nutrition information includes the Canada Food Guide.
Holistic Nutritionists earn a diploma in natural nutrition and are registered. The approach to health and nutrition is more integrated as we include the body, mind and spirit (There you go-thinking we're all hippies again!).  Basically, we look at all aspects of a person's lifestyle, not only food. We believe food is medicine and that the source of many ailments can be helped with the proper recommendations.
This, of course, is only the tip of the iceberg...but I digress.  They are not the same, that's all I'm saying.

MYTH #4: We eat healthy 100% of the time
This is true...next.


HA! Can you hear me laughing/scoffing? I'm a real person you know! With cravings and...tastebuds. I certainly try my best like most people, but I have my days when I want to go have an ice cream cone (REAL ice cream though, non of this "frozen dessert" shenanigans) or eat a cookie for breakfast (probably homemade because they're WAY better). Our family lives by the 80/20 principle.  Eat well 80% of the time and you don't have to feel guilty about the other 20%. We have fruit and vegetables every day. I drink a TON of water, but it's tap water because I'm not crazy and installing some silly water "system" into my house. Tap water works. My husband and I strive to eat well all week so we can have a treat meal and a bottle of wine on the weekend.  I'm REAL.  And I don't like to say no to delicious food if I go over to a friend's house and they serve me something unhealthy (but SCRUMPTIOUS). I don't stress about it. Enjoy life, eat well.

MYTH #5: We know everything there is to know about food, how to consume it, make it, what is in it, and what it heals
I don't. I wish I did-that'd be amazing!  I read up on everything possible, try to stay current with new trends and diets (which is hard...believe me...ever heard of oil pulling?) but sometimes I don't have the answer. If you ask me, I'll find out for you though-because that's my job. Sometimes I don't have a tried and true recipe for a certain vegetable...I KNOW CRAZY...but I'm also not going to be angry if you ask. Of course you're going to think I know, just as I would ask a paramedic about some sort of lump of bump. They SHOULD know, right? Well...give me a minute. I'll find out. Food is my passion, so if you're asking, I probably want to know the answer too!

THIS BUGS ME (BONUS!): Nutritionists are Judgey McJudgersons
I know I've stated this before, but I'm not going to judge you for what you eat or what you feed your kids. Honestly.  You do what you do and I'll do what I do.  It's not a big deal.  I'm not picking apart your sandwich or your grocery cart at the store.  You don't need to justify anything!  If you want help with anything, I'm here.  I'm happy to provide some insight or recipes professionally but remember, as a friend-I am NOT perfect. But don't worry-I'm not going to go home and tell my husband about the snacks you fed your kid.  Seriously, I have better things to do.

Just remember...sometimes the lessons we offer our children are ones we should listen to ourselves. Don't judge a book by its cover! We are who we are.  I chose this profession and I'm proud to be a Nutritionist.  I won't judge you if you don't judge me, cool? Awesome. Just wanted to be clear.