Top 10 Metabolic Health Toolbox 1. Body Composition HealthyU - Targeted Exercise and Sustainable Weight Loss Obesity Canada - Assessment of People Living with Obesity 2. Plate Method and Portions Diabetes Canada - Handy Portion Guide Divided Plates 3. Eating Schedule HealthyU - Normalized Eating Schedule 4. Mediterranean Diet Dietitians of Canada - Mediterranean Diet HealthyU.ca - Mediterranean Diet Self-Assessment Mediterranean Diet Self-Assessment 5. Glycemic Index Diabetes

The Mediterranean diet is one of the most well-researched eating patterns for improving heart health, metabolic health, and longevity. But what does it actually look like in real life, and how close are you to following it? Use this quick 5-point check to assess your current habits. Mediterranean Diet Score (Out of 5) 1. Plants First (Vegetables + Fruit) Are you eating at least 4 servings of vegetables and 2 servings of fruit daily? 1 serving = 1 cup raw vegetables or ½ cup c

April is the perfect time to refresh your plate, boost your nutrition, and lean into seasonal eating . As local produce starts to come into season, it’s your opportunity to eat foods that are fresher, more nutrient-dense, and often more affordable . If you’ve been feeling stuck in a food rut; this is your sign to reset. Why Choose Seasonal & Local Produce? Eating in season isn’t just trendy, it’s evidence-based nutrition at its best : Higher nutrient content → picked at peak

What to Eat This Spring (And Why It Matters) We’re officially transitioning out of soups and stews… and into fresh, vibrant, buildable meals. Spring is one of the best times to reset your nutrition - not by restricting, but by adding in seasonal, colourful foods that support energy, digestion, and overall health. And the timing matters: In-season produce can be 20–30% more affordable It’s often fresher → better flavour and nutrient retention At the same time: Only 1 in 10 adu

Fall Back in Love with Your Kitchen So, we are getting deeper into the new year. The structure of January is fading, calendars are full again, and for many of us dinner has quietly slipped back into the category of “just another task to get through.” This month, I want to change that. Instead of asking: “What do I have to make?”, let’s start asking: “How can I make this feel special?” Because food is never just food. Cooking at home can be: a date night a family ritual a form

No More Sneaky Cravings: Eat Well, Feel Amazing Happy 2026!  ✨Are we still allowed to say that? Because we’re saying it anyway. This January newsletter is coming in strong with a very  popular topic in my private practice: cravings . Mid-afternoon crashes. Evening snack spirals. Weekends that start with good intentions and somehow unravel. If any of that feels familiar, you’re in the right place. First, a reframe = cravings aren’t a willpower problem. They’re a biology + envi

My 15 Pillars for Feeling, Looking & Living My Best Welcome to Our December Newsletter Happy Boxing Day , better late than never 💛 I’m sending this newsletter very intentionally  today. Boxing Day often invites reflection, rest, and maybe even a little shopping. It’s also a beautiful opportunity to think about the pillars that help us feel our best , especially heading into a new year. What I’m sharing below isn’t perfection, it’s my dream routine when I have capacity . Thes

🦴 Did you know…  that after age 30, our bones start to lose density, and after 50, the breakdown accelerates? Bones do more than keep us upright, they protect vital organs, help us breathe, store and release essential minerals, and even produce blood cells. Collagen fibers give bones flexibility, while calcium and phosphate provide strength. This month, we’re putting bone health  under the microscope! Our bones are the body’s support structure, but they do so much more than

The Iron Guide: Foods, Supplements, and Smart Strategies 🍎 FUN FACT … cooking in a cast-iron skillet can actually increase the iron...

Nutrition and Lifestyle Strategies for Managing Metabolic Dysfunction-Associated Steatotic Liver Disease For this month, our newsletter...

Your Anti-Inflammatory Nutrition Guide for Endometriosis Did you know that endometriosis affects approximately 1 in 10 women of...

Central Adiposity Decoded: Why Your Midsection Matters Is this a trouble area for you? Do you feel like fat is being deposited more...

Mindful Munching : unlock the link between food choices and ADHD symptoms Fun Fact:  Did you know that research suggests a higher...

Prevention or treatment, let's move from insulin resistance to insulin sensitivity for better health. Insulin resistance  is one of the...

Avoid the 30-Day Resolution Crash! As a Registered Dietitian, I absolutely love seeing the motivation around health goals at the start of...

Unlock the Power of Nutrition and Movement for Your Heart ❤️ Introduction.  Did you know that small dietary changes can reduce your risk...

Fuel Your Health with the Right Foods to Ease Symptoms and Support Long-Term Wellness Why focus on menopause?  Menopause is a universal...

Nutrition and Lifestyle Strategies for Better Digestive Health If you're struggling with reflux and eager to enhance your quality of...

Get Started with Gut-Friendly Tips Welcome to our August Nutrition Blog ! I’m thrilled to dive into a topic that resonates with so many...

Boosting Thyroid Function with Nutrition As a Registered Dietitian, I’m constantly fielding questions about how to tackle hypothyroidism...