Something that we can all struggle with from time to time - motivation. Especially when it comes to making healthy choices, with the ultimate goal of developing a healthy relationship with food so you can feel your best and improve your quality of life. One of the major things that has a crappy effect on our motivation is our mindset - you know, the 'all or nothing' mentality that causes you to feel guilty when you get hangry and demolish a donut or two, and/or a whole bag of

As we wind down 2016, I hope you have much to celebrate!I hope you are also thinking about meaningful changes you'd like to implement ne

The Holidays are an exciting time of year; lots of joy, get-togethers, and traditions. However, with the Holidays often comes an over-abundance of high calorie foods such as baked goods, sauces, gravies, chips, beverages, etc. Research shows that the average person will gain 7-10 lbs over the holidays!! Yes, it does add up, which is why it’s important to have some tips and strategies in your pocket to help with not over-eating. Tip # 1 – Focus on keeping weight stable instead

One of the best strategies I use to help people achieve and maintain a healthy weight (whatever that means for them) might sound a little bit counterintuitive, but hear me out… It’s the importance of eating something every 3-5 hours. This ‘something’ (aka meal or snack should also be filling, nutritious, and satisfying, 80-90% of the time, but we’ll talk more about that looks like more in another post). Now, you might be thinking, “Well that’s counterintuitive, if I eat less,

Snacks such as energy bites, energy balls, protein bars, and granola bars used to be more aimed for hikers who are on the go for long periods of time, or extreme athletes on-the-go. Now they are becoming more mainstream and used as snacks, and that’s okay, it’s just important to use them in the right way depending on your goals. Hey you, speaking of goals. Need some help and support in reaching your health and wellness goals? We all need a little support sometimes! For a limi

Do we all know the dreaded feeling of being ‘hangry’? I think we do, but just in case... Urban Dictionary definition (because that counts right?): “When you are so hungry that your lack of food causes you to become angry, frustrated or both. An amalgum of hungry and angry invented to describe that feeling when you get when you are out at a restaurant and have been waiting over an hour to get the meal that you have ordered”. My definition of being hangry: That point where yo

If you need ideas for quick and easy breakfasts, then this post is for you! According to the latest Tracking Nutrition Trends report, almost 40% of Canadians skip breakfast(1). Eating a healthy breakfast has been associated with: – Lower prevalence of overweight and obesity and reduced weight gain over time – Improved appetite control which contributes to better choices made throughout the day – Better intake of nutrients including calcium, vitamin D, potassium and fibre – Im

It's May 2-4 weekend! Yes, it's almost over, but many of us don't work tomorrow, so the relaxation and/or fun continues this evening. Of course you want to relax and unwind on a long weekend. However, calories from alcohol can really add up. If your one to partake in a few alcoholic beverages, but want to feel a little better the next day (and avoid total caloric overload), follow these tips: Keep Hydrated. Drink one glass of water for every alcoholic drink. Or, just try to k

Let me first tell you…you may or may not know this…but you do not need smoothies, shakes, protein drinks, meal replacement smoothies – whatever you want to call them – to lose weight, or gain muscle, etc. Okay…now that’s out of the way…but let me explain why. All of the nutrients (and more) found in smoothies, can be also included in regular snacks and meals. In other words, a smoothie is no better than a bowl of Greek yogurt, berries, and mixed nuts and seeds; or a piece of