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The First Step to Eating Better {Why You Should Keep a Food Journal}

The First Step to Eating Better {Why You Should Keep a Food Journal}

If you’ve ever worked with a dietitian, nutritionist, or sometimes a naturopath or personal trainer, one of the first things that they will ask for is a food journal. In some cases, keeping a food journal is part of the treatment plan.

Is keeping a food journal necessary for healthy eating? The short answer is, no.

So, what’s the point?

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Stop the Overwhelm and Start Forging Your Path to Wellness: 4 Steps to Get Laser Focused

Stop the Overwhelm and Start Forging Your Path to Wellness: 4 Steps to Get Laser Focused

Sometimes, nutrition can seem so complicating. We’re bombarded with (often conflicting) information on nutrition, food and eating every. single. day. And just when we finally decide to take the leap and try something new, we often hear “Sorry! It’s actually bad for you.”

So if you’re ready to go, and not sure where to start, or feeling overwhelmed by the “shotgun” approach, try these 4 steps to help you get laser-focused.
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How Einstein Can Change the Way You View Nutrition

How Einstein Can Change the Way You View Nutrition

Can you imagine what life would be like without the internet? We’d have to thumb through dusty encyclopedias or card catalogues (remember those?), wait forever for that book or journal article we’ve put on hold at the library, and settle fights the old fashioned way (not by Googling the real answer.) With the internet, if you have a question about anything, whether it’s “are bananas really high in potassium?” or “what should I eat for dinner?” an answer is just a few clicks away on your computer or your phone, and free to boot!

With all this information at our fingertips, why is it that we haven’t become the healthiest we could possibly be?
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5 Words to Knock Out of Your Eating Vocabulary {#NutritionMonth 2016 Week 4: Try Something New}

5 Words to Knock Out of Your Eating Vocabulary {#NutritionMonth 2016 Week 4: Try Something New}

{Updated October 18, 2017}

This week’s Nutrition Month theme is Try Something New! While I’m sure the original intent of the theme is to try a new food or a new recipe to help add more variety (and perhaps more nutrition!) to your diet, I find that when it comes to making real, lasting change, it’s not just about trying the next new thing that comes along, but really diving deep and changing the way we think about food and eating.

A good place to start is changing the way that we talk about food. It may seem small, but the words that we use can influence how we think about something. For example, the LGBTQ community has done a lot of work to turn the word “queer” from being a slur to an accepted way to describe people in the community. Similarly, the fat acceptance/body positive community has been working to reclaim the word “fat”.
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WHY & HOW to Choose Small Changes for HUGE Results – Free downloadable worksheet inside! {#NutritionMonth 2016: Get Ready!}

WHY & HOW to Choose Small Changes for HUGE Results – Free downloadable worksheet inside! {#NutritionMonth 2016: Get Ready!}

Happy Nutrition Month! This year’s theme is Take a 100 Meal Journey: Make Small Changes, One Meal at a Time! The “100 Meal Journey” is based on the idea that Canadians eat about 100 meals in a month, so this month is all about making small changes in each meal and trying out new strategies to make these changes stick.

The original title of this post was going to be “30 Small Changes to Improve Your Diet… And How to Choose Just One”, but I figured I should just jump to the “choosing one” part because you probably don’t have to look far for inspiration for small changes – it can be as simple as downloading the eaTipster app from Dietitians of Canada, following the #NutritionMonth hashtag on Twitter, or visiting a few of my dietitian friends:

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New Year’s Resolutions Fallen by the Wayside? Top 4 Tips to Get Back on Track

New Year’s Resolutions Fallen by the Wayside? Top 4 Tips to Get Back on Track

Broken your new year’s resolutions already? You’re not alone! According to a recent poll, nearly three quarters of Canadians who set new year’s resolutions don’t end up keeping them. With Chinese New Year just around the corner (Cue the monkey emojis! 🐵🙈🙉🙊🐒🍌), now is the time to get back on track with your health and wellness goals, and make those resolutions stick.
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Quality over Quantity (And What it Means for Your Diet)

Quality over Quantity (And What it Means for Your Diet)

The new US Dietary Guidelines came out last week! I was going to make that the focus of my blog post this week, but then life happened and I didn’t make the time to pore over the thousands of pages that make up the guideline, and the last time I wrote about the dietary guidelines, no one seemed particularly interested anyway.
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Why “No” is My New “Yes” for 2016

Why “No” is My New “Yes” for 2016

OK, so I know the title of this post sounds a little controversial, like I’m trying to blur the lines of consent or something, but don’t worry, I’m not. I’m not trying to say that “no” means “yes”; but this year, I hope that “no” will show up as much in my vocabulary as “yes” does now.
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3 Lies We Tell Ourselves During the Holidays

3 Lies We Tell Ourselves During the Holidays

Updated December 7, 2016

I was about to sit down and write an article on healthy holiday eating, but realized I already did that last year… and the year before… and the year before that… PLUS I will be part of a *sweet* HoliDAZE Healthy Eating Challenge (2016 link here!) loaded with holiday eating tips from dietitians across Canada!

With all these amazing tips, hacks and strategies on hand, how is it possible that many people still ring in the new year with guilt? You might want to watch out for these self-sabotaging thoughts this holiday season.
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Never Blow Your Diet Again with These 5 Phrases

Never Blow Your Diet Again with These 5 Phrases

A few days ago, the University of Toronto’s Dr. Mike Evans wrote an article in the Toronto Star, which I loved. One of the points he made was that any diet can lead to weight loss as long as “the dieter was able to stick to the plan.” He adds bluntly, “Put another way: it’s not the diet; it’s you.”

Time and time again, I hear my clients get frustrated that they’ve “blown it”, that they’ve “fallen off the wagon and need to get back on”, or that they know what to do, they just need to do it. Here are some phrases that will help steer you away from that all-or-nothing, black-or-white, on-or-off thinking, so you can always feel like you’re moving forward toward achieving your nutrition and health goals.
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