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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[Recipe] Easy Oven Doughnuts

easy oven doughnuts

Easy Oven Doughnuts 40 mins Serves 12 large OR 12 medium + 12 small Ingredients: 2 3/4 cups flour 1/4 cup cornstarch 1 cup sugar 1 tbsp baking powder 1 tsp salt 1/2 tsp nutmeg 1 cup buttermilk 8 tbsp melted butter 2 eggs + 1 yolk Cinnamon sugar topping: 1 cup sugar 2 tsp cinnamon 4 tbsp butter Instructions: 1. Preheat oven to 400oF. 2. Whisk together all the dry ingredients in a bowl then whisk together all the wet ingredients in a separate bowl. 3. Add the wet ingredients to the dry and stir until the dough starts 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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Mindful Eating Series with The Grounded Therapist (#1)

mindful eating series

  This time of year you can’t glance at any social media feed without being bombarded with (bad) advice on how to lose weight/be healthy/shape up. There IS an alternative to all that diet & clean eating crazy speak: Mindful Eating. I understand that it can be a hard to understand concept- so I have embarked on a project to help you understand what it is and how it can help you and (perhaps more importantly) how you can start practicing it today. This is a collaboration between myself and The Grounded Therapist.    I met Rachel Dougherty, The Grounded Therapist, through a […]

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[Recipe] Luscious Rice and lentil pilaf

rice lentil pilaf

Luscious Rice and lentil pilaf   With hints of cinnamon, cumin and coriander, this pilaf warms hearts and bones. The ingredients are not only inexpensive but are easy to find and likely already in your pantry. Paired with a side salad, this meal is completely balanced. You could even use the yogurt dressing on the salad!  Total time: 50 mins Serves 6 Ingredients YOGURT DRESSING: 1 cup plain yogurt 2 tbsp lemon juice 1/2 tsp minced garlic 1/2 tsp salt RICE AND LENTILS: 1 1/4 cups green or brown lentils, rinsed Salt and pepper 3 tbsp canola oil 1 1/4 […]

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Your Guide to Eating (and enjoying!) Beans and Pulses

guide to pulses and beans

Co-written with Jenna West, dietetic intern You may have heard that the UN Generally assembly has declared 2016 as the International Year of Pulses. The point of this campaign is to shine alight on the nutritional and environmental benefits of eating more pulses. If you are not sure what exactly a pulse is, let alone why you should eat more of them, we’ve got you covered! Here is our quick and easy guide to understanding pulses and (perhaps more importantly) how to eat more of them with fewer digestive symptoms. (BONUS: stick around for easy, delish recipes you can try tonight!) […]

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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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[Recipe] Easy Ratatouille

easy ratatouille

  If you are in need of a quick and easy meal that will also help clear out some veggies in the fridge, then Ratatouille may be just what you need! This version includes chickpeas as a source of protein but you could use tofu or edamame if opting for a vegetarian dish. Of course, if you prefer chicken or fish, those would both compliment the flavors well. This recipe contains traditional vegetables but you could use just about anything you have in your fridge, freezer or pantry. Frozen green beans, canned or frozen corn even fresh cauliflower could all work […]

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STOP! Before jumping into another weight loss program, you have to read this

Are you always on the hunt for a weight loss program that will help you control your eating once and for all? Have you joined and quit many programs in the past because they just didn’t help you? or because you felt ashamed for not losing the weight they promised? Does it seem like no one can understand your struggle with food? Before you start another diet program, hear me out. This advice could save you a lot of money and wasted energy thrown in the wrong direction and right into the deep pockets of the weight loss industry. The […]

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