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Nourish and Prevent

A Balanced and Nutritious Diet Can Help Prevent Chronic Diseases

Did you know one in five Canadians live with a chronic disease, such as cancer, diabetes, heart disease and chronic renal disease?  Did you know cancer is the number one cause of deaths in our nation while heart disease is ranked second?  Whether you are at risk of these chronic diseases or not, there are lifestyle factors that influence your health, and food is one of them.  By eating a balanced and nutritious diet, you are not only nourishing your body and soul, you are also taking charge of your health.

A balanced diet includes a wide variety of foods

Different foods have different nutrient properties that help you maintain good health.  For instance, vegetables and fruits, whole grains, beans and lentils are not only rich in vitamins and minerals, [...]

Let’s Get Cooking!

Inspire Your Children in the Kitchen

Looking for an activity where you can spend quality time with your children?  Let’s get busy in the kitchen with your kids!  Parents are typically afraid of having children come close to the kitchen due to the likelihood of accidental spills and messes.  However, the advantages of getting children involved in the kitchen, whether they can help with grocery shopping, meal preparation or the actual cooking, are endless.

Benefits of Getting Children Involved

  • They gain an important lifelong skill
  • They build positive relationships with food
  • They will be fostered with healthy eating habits
  • They build self-confidence
  • They are more likely to eat foods that are prepared by themselves, especially for those who are picky eaters

These altogether can help children make healthier food choices and reduce their risk for [...]

Image result for novella lui Novella Lui

Snacking is inevitable when you lead a busy life.  Whether you work 9 to 5, you are a soccer parent or simply work from the comfort of your home office, you need to fuel your body when you are hungry.  How you choose your snacks and how much you eat, however, can have an impact on your health and overall well-being.   Here are seven tips for you to healthy snacking:


Include protein and fibre

A nutritious snack includes at least two of the four food groups from Eating Well Canada’s Food Guide.  Having said that, a snack that includes protein and dietary fibre is an added bonus because they tend to give [...]

We talk a lot about Omega 3’s and Omega 6’s and ratios, but do you really know what they mean for you and your health?  The first article in our What You Need to Know series covered the conversion of ALA into EPA and DHA click HERE to read

Omega 3 essential fatty acids and Omega 6 essential fatty acids are important nutrients, and both play an important part in how your body functions.   Omegas 3’s are anti-inflammatory and Omega 6’s are pro-inflammatory.  Inflammation sounds bad, but it’s also an essential function in your body.  When you stub your toe, for example, inflammation is the signal to your body that there is a problem that your body needs to focus on healing.

Omega 6’s can get a bad rap, but that is only due to the extremely skewed ratio of Omega 3 to Omega 6 that exists in the typical North American diet.  A correct [...]


There is an increasing amount of research that says consuming a diet high in Omega 3’s is beneficial for your health including decreasing the risk of heart disease, reducing inflammation in the body, preventing some cancers and decreasing the symptoms of some mood disorders.  However, it can be very confusing to figure out the best way to accomplish this and achieve the correct ratio.  Should you be using a fish oil supplement? And how does the conversion work?

To work optimally your body needs a combination of Omega 6 and Omega 3 essential fatty acids in a proper ratio of 1:1.  This can be acheived from a variety of sources including flaxseeds, chia seeds, walnuts and fish.  Plant-based sources of Omega 3’s only contain ALA (alpha linoleic acid) while marine [...]


Smoothies are a great way to pack in a ton of nutrients in a short amount of time.  They’re also very customizable to fit your nutritional needs, whether that is more protein, a vegetarian diet, weight loss or even weight gain.  Here are a few tips for making the perfect smoothie for you

Protein Powders

When looking for a quality protein powder there a couple of points you should focus on.  First, you want one with a minimum of 20gs of protein per serving.  This can be either a vegan (usually pea protein or hemp) or Whey (milk protein).  Some people find a vegan protein easier to digest, while others prefer the taste of whey.  

Some good brands to start with are

  • Vega Powder


Committing to a healthier “you” doesn’t have to be hard.  It’s easy to start with smaller steps until your healthy changes become habits.  Here are five small steps you can start in January to get the new year off on the right foot and recover from an indulgent December.


Commit to bringing your lunch to work three days a week


We get it, meal prepping can be tough and after a hard day at work, the last thing you want to do it is think about what you’re going to eat for lunch tomorrow.  In the middle of a tough day, nothing seems better than escaping the office for some decadent treat.  However, there’s a solution that’s far better for your wallet and your waistline and that’s the boring [...]

What is oil pulling and does it work ? The results you can expect

By: Helen Sanders, chief editor at Health Ambition

What is oil pulling? When I first heard of this primal remedy that came from the wise ancients of India, I assumed that this was a very weird way of pulling oil out from the body. Why would I want to do that? Is this going to make me feel better or just sick?

Well, let’s take a closer look at what oil pulling really is. Oil pulling comes from the primitive text of Ayurvedic medicine, which is widely known as traditional Indian medicine. Being a lover of alternative medicine, I had to give it a try.

But, before I gained the will power to attempt oil pulling, I wanted to know the basic questions that anyone would have. Does oil pulling work? What are the oil pulling results?


What Is Oil Pulling?

​Oil pulling is extremely easy, entirely inoffensive, and very affordable. The price of a daily spoonful of your preferred oil is much cheaper and less [...]

Flaxseeds and Flaxseed Oil

Article from Eating for Energy by registered dietitian Diana Steele

Flaxseeds are, what I would consider, the best, most nutritious seed you could eat and we happen to grow them in our Canadian prairies. Nutritionally they are a powerhouse. The seed itself contains lignans, phytochemicals known to help prevent breast, ovarian and prostate cancers and soluble fibre which helps reduce cholesterol. The oil in flaxseeds contains the highest percentage of omega 3 fats out of all the nuts and seeds. Omega 3 fats are known to reduce inflammation, platelet aggregation, LDL cholesterol, arthritis and blood pressure. Omega 3 fats are also important for brain, nerve and visual development in the fetus and may improve brain function in the elderly.

1 tablespoon of these little seeds provides you with:

  • 37 calories
  • 3 grams of fat
  • 1.6 grams ALA (omega 3 fat)
  • 1.25 grams protein
  • 2 grams of fibre

The dietary reference intake for omega 3 fats for men is 1.6 grams and for women [...]

Alligga blog picFrom fighting disease to reducing inflammation, flaxseed is indeed a super food. It’s only downfall you ask?

As an oil, it’s unable to withstand high temperatures without the risk of burning and creating carcinogens.

Enter Alligga’s flaxseed oil: North America’s first organic, high-heat safe flaxseed cooking oil. While an innovative product, the Alligga brand flaxseed cooking oil definitely had some marketing challenges. Besides building brand awareness, they needed consumer backing in order to show the oil’s value to retailers. But these couldn’t be any just any consumers. They needed feedback from an informed group, who’d be willing to try, review, and hopefully like it enough to enhance the product’s demand.

To create a stronger presence in the minds of not just consumers but [...]

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