Perhaps, you've nailed your healthy breakfast most days and dinners are working well, but lunch.....lunch, that midday meal, is still a struggle to take a break and stop working to eat something more substantial than a few crackers and hummus. To help with preventing late day cravings and overeating at dinner, including a substantial amount of food…

There are differences when cooking for a group compared to cooking for yourself or your family. Some challenges may include scaling of the recipes, accommodating diverse dietary needs and restrictions, space constraints, and ensuring cleanliness for food safety of the meals. There are some benefits to having a dinner party, potluck, or 'supper club…

"I'm not hungry in the morning.....", " I struggle with weight", "I'm not sleeping well..." If any of these statements resonate with you, tune in to today's episode. Rob and Sandra discuss a tried and true strategy that helps with many of the difficulties that people have with these problems. Episodes mentioned: Ep 16. Sleep Problems - More than Ju…

Today, we discuss "Why stress, under-eating, and burnout are crashing metabolism and energy" with dietitian and performance coach, Andres Ayesta, owner of Planos Nutrition. We examine metabolism, stress, and various extreme diets and how they can impact an individual's health goals in the short and long term. With over 12 years of private practice,…

What's the difference between sugar and added sugars, and do they affect my body in the same way? This is a great question from a listener that we address today. I think we all know that there's a lot of sugar in the typical North American diet. Many of the foods that we buy from the store have an assortment of added sugars with various names and f…

Humans are a collection of their daily habits, which ultimately affect their health and long-term risk for disease. Sandra and Rob discuss the power of celebrating your small wins and how important it is to just keep improving with small, consistent, incremental changes. Resources: Stages of Change for Behaviour Change https://pubmed.ncbi.nlm.nih.g…

Farro....what is it?" The traditional grain of the Mediterranean," as the package exclaims. This whole grain can replace rice in many dishes, including salads, side dishes, soups, or even warm cereal. It is a hearty grain with a chewy texture and rich, nutty flavour, similar to barley or orzo. Tune in to hear Rob and Sandra's take on this unique an…

Warm, or cold brew, stimulating matcha tea...is it really worth all of the hype with the hipsters? It does have some great benefits, but there are also some cautions to be aware of with this beverage. Listen in to some energizing information about matcha. Resources mentioned include: Fatty Liver Ep 39 How to Put Your Liver on a Diet https://youtu.b…

Do you feel 'addicted' to coffee? Are you feeling anxious or experiencing stomach pain after drinking coffee, or worried about quitting it cold turkey? Tune in to our listener question about her coffee habit and what to do about it. This one will keep you buzzed and on the edge of your seat :) Episodes mentioned include: Ep 16 Sleep Problems - More…

Today, Sandra quizzes Rob on gut health, inflammation, and fats. These themes are all interconnected, and we discuss the role that certain types of fat have for our gut health and overall health. We talk about the biggest sources of fat in the average Canadian diet and if any of these foods are also included in the anti-inflammatory MIND diet. We l…

No time for exercise during the day? Working all day in an office and exhausted by the end of the work day and just can't muster up the strength to go to the gym? Use your office as a gym and take mini workout breaks with some simple movements in your workspace. Listen in for some creative movements that you can do, while in your office to break ou…

Break the fast! and eat regularly through the day for optimal energy, mood, focus and reduce cravings and binging later in the day. Today, we highlight a case study of Tammy (fictional name), who wanted an overhaul of her diet to help with her energy, reduce cravings later in the day and help with 'belly fat' that has been creeping up since startin…

After a prenatal class that Sandra facilitated today, she quizzed Rob on some of the questions regarding food safety for pregnant moms or those who are immunocompromised. This one is fun, despite the serious topic. Episodes referenced Ep 68 Earth Month with Meredith Cushing Food Waste https://youtu.be/f-NHsdolwJE?si=FgV2hz9YXrXrXFiz Ep 122 Health B…

Word on the street (aka social media land) is that grains cause inflammation. Well, let's break this down, so, you know what to eat and if it will help or hurt your health. Stay until the end to get through to the meat and crusts of this whole grain sandwich:) Episodes mentioned include: Ep 84 Why are Whole Grains Better for Blood Sugar Control wit…

Are processed meats ok to include in a healthy diet? If so, how much and why is there a concern with processed meats? Today's Nutrition Nuggets is a discussion about processed meats and if we should eat them. References: https://www.pbs.org/newshour/science/faq-exactly-processed-meat-avoid-questions https://www.aicr.org/cancer-prevention/food-facts…

Today's episode is based on a question from a listener: "I sometimes have bloating and cramps after drinking milk. Should I eliminate dairy?" Have you ever wondered if you have lactose intolerance? What foods have lactose and how much? Why do people develop a lactose intolerance and what can they do about it. Lots of interesting discussions around …

Many people's childhood memories of boiled frozen peas have turned them off (for life) of all frozen vegetables. Too bad....since, this is a great way to get a variety (and rainbow) of produce into your weekly diet. We also know that people who include frozen produce in their weekly intake have overall better quality diets and reach their recommend…

Are farmed fish as healthy as wild? What are some differences with farmed vs wild fish? Is there a difference in omega-3 levels in the differently raised fish? How to buy and what to look for when purchasing fish in the grocery store? These are just a few of the questions that we discuss. Taken from an email question from a listener, we dive deep i…

Moist, yet tender and crunchy cornbread.....what a perfect pairing for homemade chili. With just the right key ingredients, such as yogurt and cream-style corn, your homemade cornbread can be a delicious, fibre-licious addition to complement any bean dish or meal. Join Rob and Sandra for this corny discussion about the health benefits of this glute…

Eggs. One of Mother Nature's most perfect foods, packaged so perfectly. Eggs are a nutritional powerhouse and much of that nutrition is in the yolk. Many people just eat the whites though. There's not a good reason to regularly separate the yolk from the white. The yolk has some incredible benefits with the nutrients that are available and eggs are…

Not just fresh and delicious, lemons are packed with vitamin C, as well as other important cancer fighting nutrients in the peel. Tune in to hear about all of the amazing health benefits that lemons offer as well as some great ways to use them. Episodes mentioned include: The Surprising Health Benefits of Tea (Ep 165) https://youtu.be/-a_NJYMksMM E…

What makes the biggest difference to health? What helps improve overall quality and length of life? If this could be bottled, it would be the biggest discovery and help so many people around the world. Tune in today to hear all about this incredible intervention to prevent chronic disease and to improve longevity and quality of life. Episodes to re…

Plain white rice cooked with water night after night can get a little boring. Or, just using instant rice or pre-packaged convenient rice for your starch can also be monotonous, not to mention, loaded with sodium and preservatives. Today, we discuss ways to uplevel your rice dish for more variety, flavour and nutritional value. Episodes mentioned i…

Tea for two and two for tea.....and tea for me, I love tea! And, tea loves you. This topic is long overdue, as, tea is one of the most popular and commonly consumed beverages globally, next to water. It has a plethora of health benefits and can add life to your years and years to your life aka longevity. The brain, the heart, the gut and even the g…

A listener asks "Do you think it's ok to have a bit of fish every day? What about for kids?" We discuss the idea of including fish daily on this nutrition nugget. Thanks for the great question! Episodes referenced include: Nutrition Nuggets 56 - Best Small Fish to Eat (SMASH) https://youtu.be/6D3CndQ4Ro0 Nutrition Nuggets 92 - 7 Benefits of Eating …

First there was probiotics. Then, we heard all about prebiotics. Now, get ready for postbiotics! Today, we discuss what these three elements of a diverse microbiome are and why they are important for a healthy gut. Episodes mentioned: Improve Gut Health with Probiotic Foods (Ep 108) https://youtu.be/Iff9uHvok4g The Health Benefits of Resistant Star…

After reviewing seven different recipes for black bean brownies, Sandra has been experimenting in the kitchen and Rob is the guinea pig. Today, we discuss the benefits of adding beans four times a week to your diet, and how including beans can help with many aspects of your health. Episodes mentioned include: Ep 7. Food with Benefits - Sexy Foods p…

Today, we discuss how to increase vitamin intake without relying on supplements. While some people do require supplements to meet their nutritional requirements due to chronic conditions, medications, or restrictive eating patterns, the general population can meet the majority of their nutritional needs by eating the right foods. We discuss the rea…

While watching added fats and sodium during meals, what about sauces and dressings? This question comes from a listener and Sandra hears this question from clients a lot. Many dishes are flavoured with delicious sauces. How can we add flavour and zing to a meal without drowning it in a commercially prepared sauce? Tune in to hear about some healthy…

It seems to be more of a struggle to include veggies during the winter. In summer, there's more opportunities to eat locally grown, fresh produce and lots of salads and smoothies. In winter, our health really can benefit from including vegetables every day. Today, we discuss some key aspects of the nutrition that vegetables can offer and ways to in…

On today's episode we thought we'd give you a virtual tour of our free weekly newsletter. We discuss the various tips and updates we offer every week, plus share a couple of the 'recipe' ideas we include. To join our free weekly newsletter, click here. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friend…

After some alarming health test results, Rob is on the hunt for some low sodium foods. He finds the 'red light' (too high 15% D.V. on labels) on many of his favourite foods and searches for alternatives to his standard fare. Listen in to see what Rob finds and to hear some suggestions of how to deal with this common issue. Episodes mentioned: Ep 36…

Will ground flaxseeds turn rancid when added to hot cereal or baking? This question comes from a listener of the show and it's a question that Rob has inquired about too. Tune in to hear some golden nuggets of information about flaxseeds. Some resources to consider: https://www.flaxcouncil.ca/about-flax/foodhttps://healthyflax.org/about-flax/index.…

Today, we get personal and talk all about what a birth doula/lactation counsellor does to help new moms through the process of navigating and advocating for a healthy, successful, and (hopefully) satisfying birth experience. We discuss what the top struggles are for new moms who are trying to breastfeed. Marnie Wynans has 5 sons of her own, plus gr…

Today, we discuss a recent case study about a woman who was taking Ozempic and the disturbing side effects she experienced. She subsequently launched a lawsuit against the weight loss medication company. We discuss these side effects as well as the future of these weight loss meds. Episodes mentioned include: Ozempic and Weight Loss Meds: Get the S…

Today, we take a question from a listener, who asks... "is insulin resistance the same as diabetes?" Diabetes is a growing epidemic in our modern society and we discuss some stats about diabetes and insulin resistance, plus, talk about the difference in these two conditions. What does insulin resistance lead to and what does having type 2 diabetes …

How does Eating MORE food actually help to lose weight?We're not talking about any and all food.....we're talking about food with nutritional density. Instead of counting calories and restricting every mouthful of food, so that you feel like you are depriving yourself and it feels soul sucking to get through your day, we are talking about having a …

As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites. We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the com…

As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites. We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the com…

As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites. We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the com…

As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites. We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the com…

As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites. We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the com…

A recent study suggests just 5 minutes of exercise could help lower blood pressure. The researchers found that replacing any less active behaviour with five minutes of vigorous exercise could help lower blood pressure. The message here is get your heart pumping, by integrating short bursts of activity into your daily routine. It can be climbing sta…

As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites. We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the com…

To help with meal preparation and being organized to have healthy meals in the week, there are some basic food ingredients for your pantry that are good to stock up on. We discuss five different categories of foods to include in your kitchen for healthy, easy meals. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode wi…

With the rates of diabetes climbing, it's a health condition that can be directly influenced by food, nutrition and lifestyle. As people grow older, diabetes risk increases, but also, women going through hormone changes in peri and menopause can be a time period that precipitates blood sugar fluctuations too. Today, we discuss diabetes and blood su…

With part of our mission to get more people to eat more beans/legumes/lentils/peas, etc, we discuss the steps involved in cooking beans from the dried state. Another episode to tune in to is Beans, Beans, Good for Your Heart! https://youtu.be/8fDyMRerNbc Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your frie…

Are you a woman who has tried to control her weight her whole life? Are you intermittent fasting or skipping breakfast to help keep calories low or contemplating Ozempic or other weight loss drugs? When a person loses weight with dieting, much of that weight can be lean mass, muscle and bone. The importance of adequate bone mass as we age can not b…

With Veggies, in the start of the name, you would think that these 'veggie straw' snack alternatives are a healthier option than traditional potato chips. These snacks are a classic example of the 'health halo' status, a term given to a product that is marketed as healthy, when really, it isn't. Stay tuned, while Rob and Sandra discuss the health m…

Are you fed up with being on the diet rollercoaster? Does the idea of a weight loss medication, like Ozempic, seem appealing to get rid of those stubborn pounds that just won't budge? Are you wondering about the pros and cons of weight loss medications? Tune in to today's discussion with 'Intuitive Eating Dietitian' Rhonda Krick, from Rhonda Krick …