When reaching for the stars is a bad idea

set realistic goals

Setting goals is useful when we want to make a change- whether it be to our eating habits, activity levels or other areas of our lives. However, setting a goal that is not realistic can actually be more harmful than helpful. When it comes to goals, we have to keep in mind if they are long-term or short-term: are we expecting to achieve the objective in one year or in one month? Only setting long-term goals does not help us to trudge through the rough parts of changing because we won’t see the fruits of our labor for awhile. Taking things […]

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The ONLY secret ingredient you will need this year

secret ingredient for health

I have an amazing recipe I’d like to share with you that has been inspired by my recent social feeds. It contains a secret ingredient that helps squash food cravings and cut down on portions, both of which help with weight management! But first, a little background on what I saw on my feeds that stirred up some emotions and motivation to share this secret ingredient. First I scrolled past what looked like a dessert, but the description indicated it was a protein cake mixed with protein whip cream topped with protein pudding for someone’s breakfast. Then I saw a […]

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Mindful Eating Series with The Grounded Therapist (#2)

mindful eating sereis

Mindful Eating can be helpful in so many different aspects of healthy eating: it can help naturally reduce portion sizes (if you tend to over eat due to emotions or mindlessness), it can help reduce emotions that can lead to eating when not hungry and improve confidence in food choices. It does, however, take some practice to truly work. That is why actively taking part in activities that increase mindfulness are integral and is how/why this series came about!  Here is what Rachel, the Grounded Therapist, had to say about Mindful Eating in Part 2 of our series:  I really wanted to […]

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Why Heart Healthy Eating isn’t as Bad as You Think

heart healthy eating

February is Heart Month!  If you’re thinking this has something to do with chocolates or roses, think again! This national campaign has been going strong for more than half a century. The goal is to raise awareness (and donations) for the Heart and Stroke Foundation and highlight the risks of heart disease and stroke.  Coming from a nutrition background, we used to talk about avoiding eggs and cutting down on fat to help reduce risk for heart disease. Oh, how the times have changed. The most recent recommendations released are the Dietary Guideline for Americans by the USA Government. Interestingly, these guidelines […]

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Healthy body on a Healthy Budget

Although the holidays are well behind us, the pinch of all that holiday spending is still being felt. On top of that, resolutions made to eat better can seem impossible when budgets are tight. The good news is that there are ways to eat well this winter while trying to cut back on food spending. Before you give up on trying to eat healthy or worse, run into debt buying pomegranate juice and goji berries, hear me out. Not surprisingly, there is middle ground between eating Kraft dinner and hot dogs every night and breaking the budget with boxed salad and […]

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Why vitamins and minerals are so important. BONUS: how to choose a multivitamin.

We all want to eat healthy for different reasons. One major reason a lot of people have in common is to get all the necessary vitamins and minerals. Use this guide to help you understand why dietitians recommend eating a variety of foods to ensure all the essential vitamins and minerals are eaten.  If you are thinking of taking a vitamin or mineral supplement, it is best to stick with a multivitamin. The simplest advice is to chose the multivitamin that most closely matches your gender and age groups. If you would like to read more about choosing a healthy […]

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To treat or not to treat: Halloween & The Candy Conundrum

I believe that it is normal to eat candy in moderation any time of the year.It is also normal to eat a little more after collecting the spoils of Halloween.Sure, it contains no vitamins or minerals or added physical benefits to our lives but eating a treat isn’t about maximizing antioxidant intake. It is about savoring the sweet or salty flavors for a few blissful minutes. It is about the mental pleasure it contributes to our lives as well as the variety. Reading all the tips and tricks from health professionals and parents about what to do with Halloween candy has […]

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What is your potential?

 I love a good comparison, especially when talking about nutrition.I’ve lost track at the number of times I’ve described the body’s metabolism and energy levels as being like a wood burning stove. I encourage clients to imagine the many eating habit changes they want to make as bricks in a wall. This has helped many realize that using a ladder (i.e. small, sustainable steps) to climb up that wall is easier than trying to jump over it in one bounding leap. One analogy that I am currently working on describes one’s potential to manage their weight. This is because everyone […]

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Free Online Talk: Fight Fatigue, Eating for High Energy Levels

Do you wish you had more energy?Thinking your nutrition may be slowing you down? In today’s world, life can be pretty hectic. Too often healthy eating gets put aside to make time for other priorities. Join Lisa for a live 30min discussion on how to eat to maximize energy levels. This will be followed by a question and answer period where you can ask anything you like! This talk took place on August 26th.You can watch a recording the webinar right here!If you would like to be informed of future nutrition webinar, CLICK HERE TO SIGN UP FOR FUTURE TALKSI […]

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Making healthy habits stick can be hard! Here are some solutions

In an earlier blog I mentioned that each little change we want to make to our diet can include 5 or more steps to actually accomplish. This can be a real hang up for people who underestimate how much time it takes to make a food change. On the bright side, understanding the steps needed to achieve that goal is very empowering.  I recently had a conversation with Tommy Schnurmacher from The Tommy Schnurmacher Show on CJAD 800am about this very topic. You can listen to my interview using this player: If you haven’t figured it out yet, psychology plays […]

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