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 d…

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, …

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 lunch…

Most people have heard about the health benefits of olive oil, but may wonder how to buy it, cook with it, and store it. Today we discuss olive oil and help answer all of these questions. Episodes mentioned include Ep 23 Fats, Grease and Oil - https://youtu.be/otQdbY-s_vo Enjoying the show? Consider leaving a 5 star review, and/or sharing this epis…

Easy Ways to Get Fibre in Your Diet Today, we talk about ways to boost your fibre intake in your breakfast, lunch, dinner and at snack times. With the majority of North Americans lacking adequate fibre in their daily diet, we talk about what dietary fibre is, why we need it, what it does in our body, how it helps prevent certain conditions and dise…

What's the difference between energy drinks and sports drinks? Who uses each one and what are some of the ingredients, and potential health effects of each type of drink? Tune in to hear the truth about these drinks. Episodes mentioned in this episode Ep. 45 Coffee - The Ups and Downs https://youtu.be/2Phwi4s6TzA Enjoying the show? Consider leaving…

Have you heard about the 'Hygiene Hypothesis'? It can mean that over-sanitized environments can impact health over the long term. Antibacterial products and hand sanitizers can wipe out a lot of the 'good' bacteria on our skin and in our gut. This can impact how our body functions and our health overtime. Today, we discuss this idea and how we can …

Nutella vs peanut butter for a spread on toast. This is a question that we received from a listener. Is nutella a good alternative to peanut butter? Is it actually a nut butter? Today, we delve in to the Nutrition Facts and ingredients of this popular, tasty spread, and help answer the listener's question. It's a sweet one...stay tuned! For Nutella…

Soybean cake, aka tofu, is a long-standing food that has had a lot of controversy over the years. It seems that people either love it or hate it and there's good reason. It has some great health benefits, plus, if prepared correctly, can be an interesting addition to meals or snacks. The cultural unfamiliarity, texture, taste, etc can be a turn off…

A classic flavour in a bowl meal. Egg roll in a bowl is a flavourful, healthy variation of the old standby egg roll. How is it a healthy variation and what gives it the Asian flavour and flair? Tune in for some recipe ideas to build an egg roll in a bowl meal. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with you…

Have you heard that to lose weight, you just need to think "calories in vs calories out' as a strategy? Or, skipping meals for weight loss, plus avoiding high fat foods to lose weight is the best thing to do? These three ideas are common misconceptions by people who are trying to lose weight and most find that these principles can actually backfire…

Some like it sweet, and some (Rob) like it savory! French toast, that is. Typically, an egg+milk soaked fried bread, drizzled with syrup, icing sugar or whip cream. Tune in to hear about Rob's creative rendition for this breakfast classic as well as some other unique recipe ideas! Join our weekly newsletter for more fun recipes and tips. Enjoying t…

Are you moving your body regularly? As we age, it's easy to stop moving, to stop exercising, to complain that our body's too stiff to go for a walk. This may actually be a red flag to pay attention to, a warning that your body and physical health may be on a downward spiral. Is sarcopenia affecting you or a loved one's health? Tune in to today's di…

Having a big glass of water before each meal is a weight loss strategy by a well known diet company. We debunk the idea that people need to fill up before a meal. Stay tuned to this interesting discussion, based on a listener's question. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)…

Xanthum gum, guar gum, carrageenan, and locust bean gum, are all futuristic sounding terms but they're actually ingredients that most of us consume every day. Our grandparents didn't eat these ingredients, as they are mostly developed by the food industry to help with food texture, creaminess and consistency. Emulsifiers, binders, gels and thickeni…

Is sugar just sugar? Is honey healthier and does it act differently in the body than refined, white sugar? These are some questions from a listener, and Rob and I discuss how honey and sugar differ. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :) Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠…

We know that shift work can have detrimental ripple effects on health, but, have you ever considered the people working in the aviation industry? From watching movies about people travelling, it may seem like a glamorous lifestyle with so many perks to flying. The frequent changes to flight arrivals and departures, plus, shifts in travel schedules,…

What are some signs of dehydration? How can being dehydrated affect the body? Is the ‘gallon challenge’ really needed to get enough water in a day ? What are some practical strategies to get more fluid in your daily intake? These are some of the questions that Sandra asks Rob in this soaking wet episode. Episodes mentioned include Nutrition Nuggets…

Is yogurt the new soda pop? This is a question that we've taken from a listener. Also, this idea had been bantered around at Sandra's pre-natal and baby groups recently. What is the key word on the Nutrition Facts label to look at when comparing and buying yogurt? We discuss what yogurt is, how it is used and why it's thought (by some) to be the ne…

Sandra challenges Rob with a contest to see who has a greater number of plant foods in their breakfast. Aiming for the diversity of 30 different plants in a week to maintain a healthy gut biome, along with variety and balance in our diet, breakfast is a perfect meal to start out on the right foot. Tune in and see who wins :) Enjoying the show? Cons…

Does a plant-based diet mean vegetarian? How can women include more plants and vegetables into their daily eating patterns without becoming fully vegetarian? Karen Hawkins, RDN from dietitiango.com discusses ways to help move women toward a more healthy, plant-based diet in a sustainable way. We refer to ⁠'Vegan for Runners'⁠ Ep 48 episode with Sco…

Mom said "eat your veggies!" "My son doesn't eat his greens and I'm wondering if this matters and why they're important?" Taken from a listener question, this is an episode devoted to the colour green and why eating 'your greens' is so important. Also, we discuss some practical strategies to help incorporate more greens in the family meals. Enjoyin…

What does spice have to do with it? The fusion of tastes from all over the world (and originating from Morocco), chef and co-owner/operator Bouchra Savard, of the Swept Away Inn, thinks that the taste of food depends on the right combination of spices. Food is celebration, and eating together with friends, family, and strangers who become friends, …

"I don't eat frozen fruit". "Fresh is best and I won't eat frozen vegetables or fruits" These are common themes I hear when I am talking with clients. When it comes to produce, the more variety the better and this includes adding some frozen fruit and vegetables to the freezer to include more often, for all seasons. Rob and Sandra discuss five fabu…

An eating pattern or diet that works for you, may not work for your friend. There’s bio-individuality around body functions, behaviors and daily habits that affect our health. With the 'diet du jour' with social media trends, the ‘all or nothing’ thinking of starting a perfect eating plan and getting thrown off schedule, is a common issue that many…

Parsley, sage, rosemary and thyme are some favourite herbs that Simon and Garfunkel sang about in the love song, "Scarborough Fair". What about basil, oregano, mint and coriander? They didn't quite rhyme with the lyrics, but are just as flavourful and tasty to use in the kitchen. Tune in to hear about fresh herbs to grow and preserve for use to fla…

What's for dinner?!? A question that often gives women anxiety, if they haven't planned for meals or don't have supplies to make supper for the family. If there is a dinner plan, is it nutritious, do they like it, and will they eat it. Today, we talk to Szilvia Brennan from "Beyond Food Nutrition". In this episode, we also refer to "⁠What's for Din…

Little nuggets of goodness.....the almighty chickpea. Air fried, oven-baked or toaster oven roasted........all are home-baked methods to make roasted, crispy chickpeas. You can also buy them in a package, but, the flavour, texture and nutritional value is so great when you make them at home. Tune in for some spice suggestions to help flavour these …

People love the taste of meat and here's an excuse to eat more of it, especially, if you want to buck convention and be in a niche group with many social media followers. If it walked, swam or flew, this diet is for you. No plants allowed on the carnivore diet, no vegetables, no fruits, no legumes, nuts, seeds or dairy, as those all have carbohydra…

Topped with crispy tortilla chips, a dollop of sour cream, diced avocado, and a squeeze of lime, tortilla soup can be the flavourful, comfort soup that you need to feel alive. Today, we talk about the many variations of this Mexican classic and discuss the various spices and flavourful ingredients that can make this soup so delicious. We reference …

Is diet soda better than regular? How about artificial sweeteners, sugar substitutes and alternatives to sugar? How do they fit into a healthy eating plan and lifestyle? We address these concepts, as we answer a question from a listener. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)…

Feeling hungry and angry? Perhaps, you went out and it's been quite a few hours since you last ate and you are getting more irritable, anxious and angry. Maybe, you don't even recognize your hunger cues, as you've tuned them out long ago, after years of dieting and following certain meal plans. Or, maybe, you feel hungry at odd times, like just bef…

The first 1000 days (from conception to the child's second birthday) is a unique window of opportunity to shape a child's future health. Ensuring proper nutrition during this period is critical for influencing optimal growth, development, and the success of long-term health and prevention of disease. Prior to conception, the health of the male sper…

Will using plant-based meat alternatives be healthier than eating beef or other meat burgers? Are the veggie ground round products overly processed and filled with chemicals? These questions are derived from a listener question about using veggie ground round in her family's meals. We delve into some of the pros and cons of plant-based alternatives…

Longevity seems to be a hot topic. The 'blue zones' are five distinct areas in the world , where people live long with vitality and good quality of life. The Mediterranean diet is one of the most well researched diets to demonstrate a pattern of eating and lifestyle that offers many elements for health, including lower risk of cardiovascular diseas…

Restrict, reduce, decrease, limit and avoid are just some of the familiar words you may hear when someone is describing a "diet". The keto, paleo, intermittent fasting, low fat, low carb and caveman diets, are some of the common and popular diets that people are following these days, thanks to social media and many 'gurus' in the coaching space. Do…

Does shopping around the perimeter guarantee a healthier grocery cart? What do those food labels with 'gluten-free' mean? Are foods with more than 5 ingredients really that unhealthy? Today, we bust some common misconceptions about diet and nutrition with our special guest, dietitian Bonnie Taub-Dix. There's lots of great nuggets in this one! For m…

Life is busy and families find it difficult to connect over a meal with the schedules of the week. Today, we discuss the importance of eating together for family meals, for child development, physical, linguistic, social, psychological and nutritional health. Tune in for five reasons and ways to find time to eat together. Other episodes mentioned i…

Should you avoid all carbs? What's the difference between simple and complex carbohydrates? What about prebiotics for gut health? How can we include more 'resistant starches' in our day to day eating? We discuss all of these questions as well as other simple and complex information about carbohydrates. With this comprehensive conversation, we discu…

Going to the grocery store can feel like a trip that breaks the bank. Without enough planning and making a list of essential staples that are needed, it's easy to go over budget for food shopping. In response to a listener question, we discuss 12 actionable strategies to save money on groceries. We also refer back to: Ep 8 Grocery Tour Ep 78 Budget…

Heartburn is a common health condition that most people experience at least one time in their lives. Acid reflux aka heartburn, can turn in to GERD (gastro-esophageal reflux disease) which is a chronic and persistent condition from ongoing heartburn. About 20% of the population require medication to help relieve their severe symptoms of acid reflux…

Rob surprised Sandra by making cauliflower rice in the food processor and adding it to a stir fry. She couldn't identify, or guess what it was. Today, we discuss what it is, why people use it, and what the health benefits are of including cauliflower with meals throughout the week. Enjoying the show? Consider leaving a 5 star review, and/or sharing…

"What's for dinner?".....the most common question heard in households around the country during the 'witching hour' (after school/work 4-6pm) most days :) Having a plan for the week and the supplies can really help ease the stress and provide some foundational structure for variety and balance. There's benefits to having a plan and, as many people …

Should I do HiiT, crossfit, zumba, yoga, or weight lifting? These are some questions women have about what kind of exercise is best for them. "What is the best exercise for me?" is a question we received from a listener, a 46 yr old mom with two teenagers, who works full-time. What IS the best exercise and how often should people work out? Rob and …

Collagen is abundant in our bodies and it is the 'glue' that keeps the body all together and in tact. Today, we discuss what it is, what the functional benefits are, digestion, absorption, and the main sources of collagen to include in our diet. Check out the new blog article on our website all about collagen - Benefits of Collagen⁠. The book ⁠The …

With our mission to help spread some evidence-based nutrition information, with a touch of spice and humour, we are trying to help people increase their intake of beans/legumes/lentils/pulses and chick peas. One question Sandra receives from clients is, how do I incorporate more beans into the weekly diet? Hummus, a chick pea bean spread, is a grea…

Do you hear yourself saying, "just one more bite, and then, you can have dessert." We need to stop this. Stop bartering with food. Trust your kids' own hunger. As adults, we have to tune in to our own internal hunger cues too. This helps with more mindful and intuitive eating. Tune in to our discussion today, all about the hunger scale. We referenc…

We received a question from a listener, who states, " I used to sleep like a log with no issues whatsoever. But, now my hormones are changing, as, I'm in midlife and sleep is becoming more of a problem. I go to sleep and then wake up and can't get back to sleep. Is there anything that I can do? We discuss five strategies to help with getting into a…

With the growing incidence of type 2 diabetes affecting younger and younger people, there's a lot of confusion and questions about what to eat with diabetes, and how to prevent developing diabetes. Talking with "The Diabetes Dietitian" Tara Rood, RD CDCES(Certified Diabetes Care & Education Specialist) who has been working with people managing diab…

Is it a smoothie or overnight oats? Some even refer to them as 'smoothie soups', but, whatever you call it, they are tasty, nutritious and a great, balanced way to include a variety of different foods into one meal or snack. Today, we discuss three different recipes of smoothie bowls for yourself and/or family, and what goes into them. Enjoying the…