Which Foods Can Help With Blood Pressure?

High blood pressure is a silent disease. Often, there are no symptoms, so that’s why it’s tested regularly by your healthcare professional. It’s better to catch it before it gets out of hand.

Beyond the standard advice to reduce salt and caffeine, there are some foods and drinks that can help too. I’ve rounded up a few for you. You may be surprised at them.

 And if you haven't tried a smoothie bowl yet, you're going to love this week's recipe!

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Which Foods Can Help With Blood Pressure?

High blood pressure is a silent disease. Often, there are no symptoms, so that’s why it’s tested regularly by your healthcare professional. It’s better to catch it before it gets out of hand.

Beyond the standard advice to reduce salt and caffeine, there are some foods and drinks that can help too. I’ve rounded up a few for you. You may be surprised at them.

And if you haven't tried a smoothie bowl yet, you're going to love this week's recipe!

Click here to read the full post

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What is the Satiety Index?

If you often feel hungry after eating, it could be the specific food you ate. Did you know that some foods have been proven to help keep you feeling fuller longer? And others stop you from feeling even as full as plain white bread?

Today I'm diving into what's known as the satiety index. It's a measurement of how full food makes you feel. This is great to know if you want to stave off some of those hunger feelings and cravings.

 Plus, I’m betting you’ll be surprised at the one food that ranks top of the list. The one, super common, but often bland, food that can help keep you fuller longer. But don’t worry, I have a very un-bland recipe that you are sure to enjoy.

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The True Health Benefits of Exercise

“Move more” has been a common mantra for health for decades. But, what does that even mean? What kind of exercise counts? How much do I need? 

Maybe the biggest question here is: “What are the true health benefits, anyway?” 

In this week's post, I want to share with you the real, proven health benefits of exercise. Because there are some; there actually are lots!

Plus, if you do heavy workouts and need a replenishing drink, I’ve included a delicious recipe for you too.

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Need Help Going Dairy-free? Here are 6 Great Substitutes

As a fitness and health practitioner, I can tell you that dairy is not an essential nutrient. #truthbomb

Whether you can’t consume it, choose not to, want to cut down, or just want to try new simple recipes, this post is for you.

I've compiled a list of delicious dairy-free substitutes that I love. Substitutes for milk, butter, parmesan, and even pudding and ice cream! And you don't have to buy them at the grocery store if you don't want to. There are super-simple recipes that you can easily make in your kitchen.

This post is full of delicious mini-recipes to try. And at the end, is a great dairy-free ice cream dessert for you. You’re welcome.

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Can't Meditate? Here are 9 Other Ways to Break Free From Stress

If you love meditating and do it regularly, you’re still going to want to read this post.  

While the health benefits of relaxation techniques like meditation are amazing, there are other ways to relax as well. You may want to try something new or share some of these ideas with a friend or family member who might want to de-stress but just can't seem to meditate. 

Either way, I have you covered with nine non-meditation ways to break free from stress.

And, this week’s recipe relaxes you and smells ah-mazing!

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Mediterranean Diet 101

There is a lot of hype about the Mediterranean diet. It seems that study after study shows that it’s great for health on so many different levels.

And it is!

But what exactly does it mean? Is adding a glass of red wine to dinner enough? Does it require a cucumber salad every day? Do I have to give up my favourite foods?

In this post, I give you a simple list of Mediterranean diet foods to eat, and foods to ditch. And a couple of important lifestyle factors to consider too.

And I have a non-salad one-dish dinner recipe for you to try!

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Turmeric: Is It Really A Miracle Spice?

Turmeric is touted as a superfood and miracle spice. It's delicious, and one of its "active ingredients" curcumin has been studied like crazy. It has antioxidant properties, anti-inflammatory properties, and many other great health benefits.

In this week’s post I go over:

●     The difference between turmeric and curcumin.

●     Turmeric's amazing health benefits.

●     How to get the most out of your turmeric.

●     Things to consider before running out to buy yourself curcumin supplements.

Not to mention my weekly whole-food dairy- and gluten-free recipe! Can you guess which famous turmeric recipe I've created my version of?

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Dairy Intolerance (Lactose, Casein & Whey)

Dairy - There are few foods as controversial as dairy. I mean, it is an entire food group, right? And there are definitely some people who say you need it.

But, there are others who say to avoid it. And no one disputes that some people react to it. And by “react,” I mean both intolerances and allergies. What about you?

But whether you love it, hate it, react to it, or avoid it, I have an amazing dairy-free recipe for you. (It’s one of my favs).

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Protein - How Much is Enough?

Most nutrition and health practitioners agree that protein is critical for health. Protein is essential for muscles, bones, organs, enzymes, hormones, etc.

So how much do you need to eat?

While there may be “standard” recommendations, they don’t apply to everyone. There are at least three different groups of people who need more than the standard recommendation. Are you one of those people?

In today's post, I talk about protein recommendations and list the amount of protein in many common foods. Then I have a fantastic recipe for tonight's dinner.

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Why Am I Always Hungry?

Does the title of this post make you hungry?

Sometimes just thinking about hunger or food makes me hungry. Even if I know, I'm not physically hungry.

Don’t blame yourself for always being hungry. There are legitimate physical and psychological reasons why you might feel this way. I share some of those in today’s post.

I also share my step-by-step practice that you can do anywhere to help you figure out if your hunger is physical or psychological/emotional.

Oh, and I have a super-filling recipe for you too!

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Ketogenic Diet 101

Keto this and keto that. What does this new (and very popular) dietary craze mean?

It’s high fat and ultra low carb. It tells your body to burn fat for fuel. Yes, it actually reprograms your body to burn fat.

Sounds good, doesn’t it?

Before you get too excited, I’ll tell you right now: It’s not for everyone.

But it works for some people. Perhaps it’s something you’ve considered?

I have some great info on the ketogenic diet in my latest post “Ketogenic Diet 101.”

Oh, and yes, I have an amazingly delicious dessert recipe at the end.

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How to Read the New Nutrition Facts Tables

Do you ever look at the Nutrition Facts tables? Do they help you decide which foods to buy or not? Do the numbers even make sense?

To be honest, I don't think it's that the most user-friendly or helpful tool. But it's good to understand it since it's here to stay.

Let me give you a super-quick crash course on reading the Nutrition Facts tables, and give you a few hints on the new changes coming soon.

Then, try my delicious and super-easy snack recipe that’ll blow your pre-packaged granola bars out of the water.

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5 Natural Ways to Deal with Bloating

Bloating. That oh-so uncomfortable feeling in the gut. Often it rears its ugly head after a large meal. Or a small meal. Or a snack. Or...

Yikes! How can we figure out what’s causing it? Perhaps you already have some wise de-bloating habits like avoiding foods you know give you gas. But that’s not completely solving the problem.

I have five more things you can try to help get to the bottom of your bloating, naturally. And I have a stomach-soothing recipe for you too.

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Need a Mood Boost? Eat This.

While we know bad moods can lead to bad eating habits; it’s also true that bad eating habits can lead to bad moods.

Food can impact our moods because of two factors. First, the nutrients are the building blocks for everything in our body, including mood-regulating “neurotransmitters.” Second, what we eat affects our blood sugar levels, which also impact our moods.

There is a list of common healthy foods that have positive impacts on our mood. But some junky ones make us feel better sometimes too. Once we see this is as temporary (industry engineers processed food is designed to hit those "pleasure centers"), we can ditch those.

Plus, I have a super-easy dessert or snack recipe for you too. Especially if you crave the mood boost from sweets.

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Healthy Fats and Dangerous Fats

Ever heard conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.?

Well, I have some clarifying information in my newest post.

In this post, I list out my favorite cooking fats. I also give you my full permission to ditch a few of the popular but oh-so unhealthy fats.

And, I give you a healthy (and delicious) recipe for an all too common source of cruddy fats. You can make it a health-booster, rather than buster!

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How Much Sugar is Too Much?

Everyone’s talking about how bad sugar is for you. There are even entire documentaries on the topic. The amount of information in the “health waves” can be crazy sometimes.

Sugar is not a health food, as you know. And “added sugars” (ones that are not naturally found in whole foods like fruit) are particularly bad. They’re not only bad for diabetes; but, also for your waistline, mood, and energy levels.

So let’s look at sugar more objectively, shall we? Is there a good balance that can be found? (Spoiler alert: It may not be what you think.)

Plus, I have a fabulous dessert recipe for those times you crave the white stuff (and it doesn’t even have any white stuff in it!).

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