The ultimate nugget of nutrition....nuts! Almonds, pistachios, walnuts, cashews....what's your favourite nut? Today, we discuss 9 different common nuts and their nutritional characteristics to consider, as well as taste considerations....plus, some recipes. These little nuggets are packed with flavour and nutrition for a great snack:) Episodes referenced include: Ep 33. Seeds: The Poor Cousin of Nuts, But Richer Nutritional Powerhouse ...

Did you realize that your digestive symptoms could be exacerbated by not having balanced meals?  For instance, if you aren't having enough protein with your meals, this can lead to a host of symptoms.  Sara Kahn, MS, CNS, CDN of Belly Bliss Nutrition helps us understand how to know if you are eating enough protein and why it's so important for gut health.  In her article "How Much Protein to Eat with IBS, SIBO & Acid Reflux", Sara breaks it down for us. Take a look at this article to...

7 Benefits of Eating Seafood Bubba on Forrest Gump had many ways to make seafood dishes, specifically shrimp.... shrimp kebabs, shrimp creole, shrimp gumbo, shrimp jambalaya, etc. He must have known the benefits of eating seafood :) Sandra gets questions from clients, who ask if seafood (shellfish, etc) offers similar nutritional benefits, like the omega-3 that you get from fish such as salmon or sardines. Today, we discuss 7 different nutritional benefits of eating seafood and talk about...

'Whatever moves you is the best exercise for you' . This is an important reminder that the daily activity that helps move your body should be something that you have fun doing and gets your body in motion. This is also an activity that you will stick with, since it's fun and enjoyable! Exercise can have a negative connotation and movement, or active hobby, may be a better way to think about it!    Dr. Rozalyn Moore, PT, helps women stay active in midlife and highlights the idea of being...

Having a healthy gut is so important for overall health. To help you add some more probiotic and prebiotic foods regularly, we highlight 7 specific foods to include daily or weekly to improve the diversity of your gut microbiome. You can also check out these previous gut health episodes: Ep 108 Improve Gut Health with Probiotic Foods https://youtu.be/Iff9uHvok4g Ep 73 Leaky Gut Treatment - Diet and Lifestyle Tips with Prajakta Apte, RD ...

Today we discuss a hypothetical client, Kelly, who is a woman going through the menopause transition. She is considering fasting and keeping her eating window small with only one meal a day. Also, she worries about her changing body and belly fat. Due to this, she thinks cutting out all animal protein to reduce saturated fat and calories will help her weight loss goals. This is a case study that is typical with many clients that Sandra sees in her work. Tune in to hear what the nutritional...

A trace mineral found in abundance in Brazil nuts; this is what selenium micromineral is, but how does it relate to our health? It's a nutrient that we all need and having a deficiency could put someone at risk for certain conditions and diseases. Tune in to hear what selenium is, where it's found, what action it has in the body and why we need it, how much is the right amount, plus, of course, the food sources to include to get enough in your diet.  Episodes mentioned in this one,...

Iron deficiency is the most common nutrient deficiency around the world and impacts most frequently, women and children. Today, we discuss what it is, symptoms, why it can happen, and how to deal with it. Iron-rich foods and some meal ideas are also discussed to help with those who struggle with energy and other debilitating symptoms due to low iron or iron deficiency anemia. We take a look back to former episodes, including; Ep 2. Challenges and Opportunities with Your Vegetarian...

Trick or treat .....and we all love our treats....don't we? :)  Some parents are freaked out with the idea of their kids having so much candy around the house, whereas, other people get excited with the plethora of candy bars and chips available in the house for snacking on. Today, we discuss some strategies to keep this time calm, and relaxed with the idea that Halloween candy doesn't need to cause anxiety for parents, if they help their kids navigate and enjoy this exciting and once a year...

What does the acronym BROW/T mean to you? Well, if you have celiac disease and have to navigate around the grocery store to read labels, this is an important thing to remember, to be sure you don't get 'glutened' , which can wreak havoc with your intestinal system and digestion. The ramifications of eating gluten for an individual with celiac can have ripple effects on their nutrition and long-term health. Today we have an in depth discussion with The Celiac Dietitian, Selena DeVries, RD...

So many people check the scale and 'watch their weight' when it comes to eating and living. There are so many things that the scale does not reflect and it really is not a great indicator of your overall health. Today we discuss 7 reasons why you should ditch the scale! Episodes that are referenced include: Ep 130 Diet - All or Nothing Thinking https://youtu.be/UVH784AqaNY Nutrition Nuggets 65 Diet vs Lifestyle change https://youtu.be/gd0QRe2Tlpo Enjoying the show? Consider leaving a 5...

Do you live in the Northern Hemisphere? Do you avoid fish and don't drink milk? As many as a third of the Canadian population is at risk for vitamin D deficiency. Depending on your circumstances, where you live, what you eat and your background, you could be at risk, if you don't include a supplement of vitamin D. Tune in to today's discussion all about vitamin D. Episodes mentioned: Ep 144. 5 Supplements to Consider https://youtu.be/Ie7cxet2rIs Nutrition Nuggets 56. Best Small Fish to...

Many people wonder how to include more veggies in the diet. This is a common question that Sandra hears almost daily from various clients. Today, we discuss why 'eat your veggies!' like your mother told you, is so important in today's lifestyle. Also, we discuss 5 ways to include more vegetables in your day....practical tips and strategies. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :) Sign up for our newsletter on our...

So many people look to social media to get their health and nutrition information. The fall is a time when many people start to feel stressed and get sick. Naturally, as you scroll, there will be remedies and cure-alls that will pull you to start following. We discuss how accurate and credible many of the social media posts are, or in many cases inaccurate, and how to spot red flags when it comes to 'ways to boost your immune system' through homemade drinks. There's two immune...

Today, we test Rob's memory with the MIND diet quiz. Sandra quizzes Rob on 13 different questions to test the quality of his diet over the past 24 hrs. You can play along and test to see how you're doing with the quality of your dietary intake. Episode mentioned in this one: Ep 14 MIND Diet https://youtu.be/anY72wscg_A Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :) Sign up for...

Why is it such a struggle to eat healthy during the week? Why do women feel overwhelmed with meal planning for the family and trying to get it all perfect? Registered Dietitian, Lisa Blackwell, RD from www.beyondfoodnutrition.com, helps us sort out the struggle and brings us some practical strategies to help with this ongoing, onerous weekly task. Episodes referenced include: Ep 129. Meal Planning Strategies for Healthy Eating with Szilvia Brennan, RD https://youtu.be/BBOGGD_Rrl8  What's...

Chocolate....the delectable, dark and delicious....wonderful chocolate. Will it cause acne? Does it contribute to weight gain? Is it just candy or is it actually a healthy food? Today, we bust a few chocolate myths with this nugget. Episodes referenced: Ep 7. Food with Benefits - Sexy Foods pt 2 https://youtu.be/mTmaTYF31vI Ep 59. Chocolate - Healthy Pleasures https://youtu.be/1hO49ECptVA Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your...

The ABC's and 1,2,3's of vitamin and mineral supplements, that's what we are discussing today. Who needs them, what are the 5 most common supplements that are recommended for certain individuals and what they are for. This is packed full of nuggets! Episodes referenced include: Ep 3 and 4 Immune Health https://youtu.be/zyaZHJGvE3U Ep 18. Cracking the Bone Density Code https://youtu.be/2ffnMy_3jYk Ep 121. Amy Archer, RD - Heartburn https://youtu.be/CXu74_6U-00 Ep 19. Anti-inflammatory...

After reflecting on the amount of crinkly paper (from chips and other junkie foods) bags that we notice in the recycling depot and landfill, we discuss the differences in our food and eating landscape from a few decades ago compared to nowadays. We reference the following previous episodes: Food Security Problems and Solutions with Author Shannon Dobbs (Ep. 114) https://youtu.be/qnCejF7l_PM Ep 24. Ultra Processed Foods - 5 Ways to Reduce Your Intake ...

What are the best foods to eat to lower cholesterol? A great listener question and a worthwhile topic to devote this episode to. We know that elevated cholesterol is very common. Almost 40% of the population in North America have fatty deposits in their arteries and high blood cholesterol. We also know that in just 6-12 weeks, a change in diet can improve cholesterol levels. Many people google 'what foods are high in cholesterol?', when they find out that they need to reduce their blood...

Most people have heard about 'eating the colour of the rainbow' and this sounds colourful, pretty, and interesting, but why? Plant foods have phytochemicals (plant chemicals) that offer humans beneficial antioxidants and polyphenols. It's important to include greens (leafy greens) and orange foods daily, but purple is a colour that is often ignored when it comes to the rainbow of vegetables and fruits. Purple and blues offer powerful antioxidants that can help scavenge free radicals and...

Should I eat before a workout? What about after exercising? If I am intermittent fasting, should I fast and eat after the session? So many questions about fueling for working out and there's a lot of misconceptions out there on social media. Today, we interview Angie Dye, RD, from Carpe Diem Nutrition, all about recovery foods, and exercising and diet. Check out Angie's great blog article here. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your...

As we reach for food during the day, it's good to stop and ask yourself, what type of hunger is this? Is this stomach, mouth, or heart hunger? Hunger is different than appetite. As we start to become more curious about reasons for eating and what drives us to eat, we can become more mindful and make conscious choices around food and eating. Today, Rob and Sandra discuss the key differences between hunger and appetite and discuss the reasons why people eat. Episodes referenced...

It's back to school season with new schedules and transitioning routines for kids and families. With early starts, to get ready for school, there can be some adjustments from the lazy hazy days of summer routines. Setting kids up for success can start with home routines and good sleep habits. Also, getting organized and being prepared to make lunches and have foods available for healthy meals and snacks can provide a nutritional foundation to help the family thrive in this season. It...