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How Often Do You Go MakeUp Free?

February 10, 2019

Sometimes, the best advice for good skin is to keep it simple. What do I mean by this? Keep your skin free of makeup and other skin products. Do you regularly give your skin a break to lessen the chance of your skin pores becoming clogged? Whether it is sweat, grime (i.e. pollution), skincare and/or makeup, when applied wrongfully, there is a chance of your skin pores become clogged.

How many of us like to have a lazy Sunday? When I do get a Sunday where I can do what I want when I want, I cherish it because I am guilty of packing too much in on a weekend.

It doesn’t have to be a Sunday but when you get an opportunity to stay at home, try your very best to keep your face makeup free. If you happen to get home early, the first you should do is to go wash your face to lessen your chance of having your skin pores becoming clogged. I’ve definitely had friends and family come over when I have gone makeup and/or product free. It’s definitely a nice feeling when you can be completely yourself around your friends and/or family. You don’t need to be all done up all the time. 😉

Food For Thought: How often do you let your skin go product free and/or make up free? Could you benefit from incorporating a “makeup free” day in your weekly skincare routine?
Do You Declutter Your Kitchen?

February 6, 2019

February has just begun. Whether you celebrated the traditional New Year (January 1st) or Lunar New Year (February 5th), February is a good month to check in how your health goals are doing. Are you on track? Some of us may have fallen off the bandwagon due to recent family gatherings and/or meals; however, that’s okay. Pick yourself back up and get back on track. Remember that the health goals you set for yourself are goals to help you make a lifestyle change. A lifestyle change means you are going to keep this change for a while! 😉

Sometimes to eat better, it’s not about the food we put in our mouths; however, it may be related to how our kitchen and/or space is set up. Could your kitchen be set up in a more efficient way? Are there items you don’t need anymore? Does your kitchen need additional organizational items so that you remember what you have? When you do remember what you have, you won’t have to buy duplicates of anything! 😉

Speaking of organizing the kitchen, don’t forget about your pantry. I don’t have a large pantry but I am definitely guilty of forgetting about some food products I have bought. Full disclosure: my husband is better at cleaning out the pantry and fridge. He is very conscientious about food safety and is very concerned with food freshness.

When it comes to items in your pantry, how many of you throw out things because it’s past its best before date? Did you know that a best before date doesn’t mean it’s an expiry date? A best before date indicates that this product is in its optimal state before a certain date; however, once it is past this date, it does not mean that this product is automatically spoiled. Use your senses (eyes, nose and taste) to determine if a product is still edible or not.

Food For Thought: Would your kitchen benefit from a good declutter session? This post is definitely inspired by watching one episode of Tidying Up with Marie Kondo. If you believe that you can gain better eating habits from reorganizing your kitchen, what are you waiting for?
Superbowl Sunday!

February 3, 2019

Who will be watching the big game this weekend?

For some individuals, watching football on Sunday is a sacred ritual whereas others, like myself, watch one football game a year (i.e. Superbowl) as it is a great excuse to get together with friends and be in good company.

What is Superbowl without tortilla chips and dip? Are you looking for a healthier alternative? Why don’t you give this 7 layer dip a try. Taste is not compromised but you do end up getting more fibre and protein from this dip. 🙂 You won’t be disappointed.

Touchdown Taco Dip

1 can (19 oz)             no salt added black beans

3                                  ripe avocados, peeled and pitted

1 bunch                     green onions

1 tbsp                         each of chili powder and cumin

1 tub (500g)              0 or 2% fat plain Greek yogurt

1 cup                          shredded spinach

3 tbsp                         lime juice – separated

2 large                        beefsteak tomatoes

1 cup                          shredded light cheese

Layer 1 – Puree black beans in a food processor with chili powder, cumin, and 1

Tbsp. of lime juice. Spread evenly along bottom of dish.

Layer 2 – Mash avocado with 2 tbsp. lime juice. Spread over top of beans.

Layer 3 – Spread the plain Greek yogurt overtop of avocado mixture.

Layer 4 – Chop green onions and tomatoes. Sprinkle on Greek yogurt layer.

Layer 5 – Sprinkle shredded spinach overtop of green onions and tomatoes.

Layer 6 – Sprinkle shredded light cheese overtop of shredded spinach

Layer 7 – optional – top with sliced black olives

Serve warm or cold with your favourite whole grain crackers, veggie sticks, whole grain pita bread, or tortilla chips.

What Kind of Chips Do You Buy? As a Registered Dietitian, I always try to encourage to decrease added salt intake. Have you tried Que Pasa Unsalted Tortilla Chips? I had friends over and served these chips and they did not even know this chip was different than their usual choice.

Look for Que Pasa Unsalted Chips the next time you are at the grocery store. 🙂

Food For Thought: What is your favourite food to have during the SuperBowl? Have you found a healthier alternative to your favourite dish?
Calling All Banana Bread Lovers

January 30, 2019
Who else experienced one of the coldest weekends this past weekend? We’ve definitely been spoiled with a mild winter this year in Toronto but my oh my were the temperatures ever frigid. Who else also experienced a snow day on Monday? As beautiful as the winter wonderland scenery was, it definitely was a workout trying to dig myself out of the driveway. These conditions definitely call for an all time favourite comfort food.

What food am I referring to? Banana bread of course! 🙂 I am sometimes convinced that my husband purposely hopes the banana becomes too ripe to be eaten as banana bread often results from overripe bananas.

What is my favourite banana bread recipe?

Here it is (16 servings= 1 loaf)

Ingredients:

2 c all purpose flour

1.5 teaspoon baking powder

0.5 teaspoon baking soda

0.25 teaspoon salt

0.25 teaspoon ground cinnamon

0.125 teaspoon ground nutmeg

2 eggs, beaten

5 medium bananas (~1.5 c mashed bananas)

0.5 c organic cane sugar

0.5 c avocado oil

0.25 c chopped walnuts
1. Preheat oven to 350oF. Line a small loaf pan with parchment paper. Set aside.
2. In a large bowl, combine flour, baking powder, baking soda, salt, cinnamon, & nutmeg.
3. In a medium bowl, combine eggs, bananas, sugar and oil. Add egg mixture all at once to the flour mixture. Story until moistened. Fold on walnuts.
4. Spoon battle into prepared pan.
5. Bake for a minimum of 60 minutes. To check if the loaf is done, stick a toothpick to the centre of the loaf. If the toothpick comes out clean, it is ready. If the toothpick does not come out clean, you may need additional baking time.
6. When the loaf comes out of the oven, cool the loaf for at least 10 minutes.
7. Enjoy! 🙂
What is Your Favourite Go To Banana Bread Recipe? Let me know! 🙂 I want to try it out!!!

Food For Thought: Some individuals may wonder why I have chosen to stick with all purpose flour. Some individuals may also wonder why I choose to have cane sugar in the recipe as well. A wise individual once told me that there is no replacement for all purpose flour and/or sugar. She was right! 😉 In line with the new recommendations from Canada’s New Food Guide, enjoy your treat however you like it. Make sure you remember to control the portion.
Have You Used Lactic Acid?

January 27, 2019

Would you like brighter and younger looking skin? Incorporate lactic acid into your once or twice in your weekly skincare routine.

Lactic acid is an acid naturally found in foods. For our skin, it’s a very gentle acid where it can work to dissolve the structure of dead skin cells without causing irritation.

As the dull, dead skin is being broken down, new cell growth is promoted in the epidermis. As a result, you have plumper and younger looking skin. As your epidermis improves, your skin barrier is in better shape; therefore, more water is retained in your skin. As more water is retained in your skin, the look of fine lines diminishes.

Not only will your skin look younger and brighter but your skin can also improve if you have pigmentation issues by using lactic acid.

Although lactic acid is gentle, it still should not be used daily. Too much lactic acid on your skin can cause irritation.

How often should you use lactic acid? Use Lactic Acid a maximum of twice per week. Choose products that have less than 10% lactic acid to ensure that it is gentle enough for your skin.

What Lactic Acid Product Do I Like? Say Hello to Sunday Riley’s Good Genes All-In-One Lactic Acid Treatment. I do one pump once or twice per week before I put on my usual daily face products in the evening. Sunday Riley’s Good Genes All-In- One Lactic Acid Treatment does not just contain lactic acid but it contains a blend of other ingredients which will truly leave you with younger, glowing skin.

Food For Thought: Have you considered to use lactic acid to help you obtain younger and brighter skin? Give Sunday Riley’s Good Genes All-In-One Lactic Acid Treatment a try. Remember to not use too often. You only need to use it once or twice a week.
What Do You Think of Canada’s New Food Guide?

January 23, 2019
After much anticipation, the new food guide has launched. What do you think?

I personally like how the guide uses a plate to show what a balanced meal should look like. With this visual aid, I think the message is clear; it’s the same message I try to convey with clients everyday.

Keep it simple. Eat real food rich in fibre, vitamins and antioxidants, cook more often, eat with others and minimize consumption of processed foods. Treat water as king.

It’s also very exciting to see how plant based food choices are emphasized and/or encouraged. I’m glad to see portions are not predefined as each person’s consumption habits are very individualized. At the same time, here are my concerns:
- Through this diagram, how do people know if they are getting enough calcium per day? The population in Canada (as well as around the world) is aging; how do we ensure everyone is getting enough calcium to prevent osteoporosis and/or to maintain optimal bone health?
- Although skin is kept on the apple and the sweet potato in the guide, how many individuals recognize that as a cue to keep as much skin as possible (i.e. fibre) on all their fruit and vegetable consumption?
- Do people still consider potatoes and/or sweet potatoes to be vegetables?
- Why are examples of seafood not included as part of protein rich foods? Mussels/Clams/Oysters/Crab/Lobster/Shrimp all have a place on the plate as well.
- Canada is one of the world’s most multicultural countries in the world. Why is there no diversity in the food choices illustrated? Bok Choy, Okra, Naan could have been a few of the food choices to illustrate a little diversity in the palate of everyone.
- By eating a well balanced meal as per the plate, an individual should feel satisfied; however, what if he/she is not? Do individuals really understand the concept of mindful eating?
- Some individuals do well with 3 meals a day; however, others are “grazers”. There seems to be little guidelines on snacking.
- The new food guide acknowledges that healthy eating is more than just your relationship with food; we are all encouraged to read the food label to make better choices. How many individuals really know how to read the food label?
Food For Thought: What Do You Think Of Canada’s New Food Guide? What Do You Like? What Do You Not Like? Remember that this new guide is a general overview for what is best for the general population. If you have specific nutrition concerns, it is best to sit down with a Registered Dietitian to go over your specific nutrition concerns.
Are Your Hands Constantly Dry Throughout the Winter?

January 20, 2019

Do you also suffer from constant dry chapped skin on your hands during the winter time? As a Registered Dietitian who is involved in food preparation often, I find I am constantly washing my hands. The winter air is already dry; the skin on my hands crack very easily as a result.

What Have I Found To Help? My friend who is a Registered Nurse gave this cream to me a couple years ago during the holidays. As a Registered Nurse who is involved with direct patient care, you are constantly washing your hands. She swears by this cream. After trying this cream, I can understand why she is hooked.

Made up of chamomile, shea butter and cocoa butter, a little dollop of this cream goes a long way. I’m going to admit that I ‘m not a big fan of the scent; however, the results are worth to look past the scent. I would recommend using this cream at least 3 times per day.

Food For Thought: What is Your Go-To Cream If You Suffer For Chapped Skin During The Winter Time?
It’s Citrus Season

January 16, 2019
We may all moan and groan about the winter months; however, now is the perfect time to enjoy citrus fruits.

I really do think that fennel and orange go very well together. If you have not tried, here is your opportunity. If you’re willing to take the leap of faith, I have no doubt that this dish will be a hit at your next family meal and/or get together.

Have you ever tried fennel? It’s a funny looking vegetable but it sure is good for you. Some would say that fennel is an acquired taste as it does have a licorice flavour. Pair fennel with orange and it’s absolutely heavenly.

What are some nutritional benefits of fennel? Fennel can help you with digestion as every 1/2 c serving will provide you 2 grams of fibre. Any food that will give you 2 grams of fibre per serving is considered a source of fibre. Everyday, a female should aim to have 25 grams of fibre whereas a male should aim to have 38 grams of fibre per day. Every gram of fibre counts. 🙂

Needless to say, oranges are famous for Vitamin C. As it is in the midst of winter, we all need to build our immune system up. In this recipe, for aesthetic purposes, we are removing the membrane (i.e. the pith); however, normally, I would suggest to keep as much membrane on as possible. As I mentioned above, every gram of fibre counts.

Ingredients:

3 fennel bulbs

1/4 c almond slivers

3 oranges (Cara Cara)

Few Sprigs of Mint

1/4 c Red Wine Vinegar

1/2 c extra virgin olive oil

salt & pepper

Instructions:
1. Remove the top part of the fennel. Save the top parts for when you make soup to add flavour. Chop up the fennel bulb. If you prefer perfect slices, consider using a mandolin to slice your fennel. Please exercise caution when using this machine.
2. Once you have peeled the oranges, please segment each orange (i.e. remove the membrane from each segment of the orange). Practice will make this process go faster. It will take some time to perfect.
3. Toast the almonds in a dry frying pan. Make sure to pay close attention to the toasting process as the nuts can quickly get burnt when unattended.
4. Chop up some mint leaves.
5. Mix the red wine vinegar with some extra virgin olive.
6. Season with salt & pepper to taste.
7. Assemble the salad.
8. Enjoy 🙂
Food For Thought: Will You Incorporate Citrus Into Your Next Meal? 🙂 If you have not tried Cara Cara oranges yet, you are missing out!!!!!
Warm Up with a Warm Cup of Caffeine- Free Tea

January 13, 2019
Who else is in disbelief at how the temperatures have recently dropped? I am always amazed at how our bodies continue to function in the midst of frigid conditions. It’s incredible at how our bodies adapt to conditions which are even colder than our freezers at home.

During frigid conditions, we may be gravitated towards having a few more cups of steaming hot beverages. Beverage of choices may be hot chocolate, apple cider, coffee and/or tea. With the exception of apple cider, coffee/tea/hot chocolate all contain caffeine. Although 2 cups of 8 oz. caffeinated beverages are allowed per day, we must remember not to overdo caffeine. Not only are there health concerns if someone has a little too much caffeine but your skin will suffer. Caffeine dehydrates the skin which can result in inflammation (i.e. redness) of the skin as well as premature aging (i.e. collagen loss).

I am all for warm beverages but make the switch to caffeine-free beverages after you’ve had your 2 eight ounce caffeinated beverages throughout the day. What is your favourite caffeine-free beverage?

My favourites include:
1. Mint Tea
Have you ever had Mint Tea from Aroma? It’s literally just hot water with mint leaves in. It’s the best tasting tea ever!!! I like this option the best because you know exactly what goes in there without any additives. Try this at home. 🙂

2. David’s Banana Nut Tea

If you are a fan of banana bread, you will not be disappointed with this tea choice. What I love about this tea is that it is completely edible. There is nothing wrong with eating the dried banana chips, nuts, raisins, dates, spices and vanilla extract used as part of the tea blend.

3. David’s Forever Nuts Tea

How can you go wrong with this option? This is the tea that started my love for David’s Tea. With little bits of almond slices, sweet apple bits and cinnamon bark, the flavour is just perfection. The tea turns a pink colour so what more can you ask for? 🙂

Food For Thought: We all need to warm up during winter time. What is your beverage of choice? Do you need to cut down on your caffeine intake to help better your skin health?
Warm Up With a Nice Bowl of Soup

January 9, 2019

It’s January. It’s the New Year but sometimes, winter gets the best of us. When it’s cold, all we want is something warm and comforting. Often times, individuals think of warm comfort foods as bad food choices but thank goodness, soup is one the “good” list. 🙂 Individuals will often groan at the thought of having to make his/her own soup.

Good News! 🙂 Have you seen Soup’s On at your favourite grocery retailer?

In one of my previous post, I hinted at the fact that I am a soup baby. I can drink soup every day and all day. Unfortunately, I can’t recommend any canned soup as all canned soup has too much sodium.

Not only does Soup’s On offer lots of variety but I find that in a 2 cup serving (~1 corning bowl), your intake of sodium will be 580-600 mg which is much lower than the leading brand’s “lower sodium” canned soup option.

How much sodium are you allowed in a day? Our body can survive on 1500 mg of sodium but we can have up to 2300 mg of sodium per day.

Food For Thought: Individuals will often say that there is no way that they are having that much salt in a day as they do not add any additional salt in his/her food.

The real question is: how much salt is already in your food? Think of the convenience foods you may rely on (i.e. pizza, fish sticks, chicken fingers, chicken nuggets, meatballs, lasagna, etc.). How much sodium is in one serving as per the label? How much do you eat at one time compared the specified serving on the label?

Will You Make The Switch to Soup’s On as your Future Go To Premade Soup Option?

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Food For Thought: How often do you let your skin go product free and/or make up free? Could you benefit from incorporating a “makeup free” day in your weekly skincare routine?

Food For Thought: Would your kitchen benefit from a good declutter session? This post is definitely inspired by watching one episode of Tidying Up with Marie Kondo. If you believe that you can gain better eating habits from reorganizing your kitchen, what are you waiting for?

Food For Thought: What is your favourite food to have during the SuperBowl? Have you found a healthier alternative to your favourite dish?

Food For Thought: Have you considered to use lactic acid to help you obtain younger and brighter skin? Give Sunday Riley’s Good Genes All-In-One Lactic Acid Treatment a try. Remember to not use too often. You only need to use it once or twice a week.

Food For Thought: What is Your Go-To Cream If You Suffer For Chapped Skin During The Winter Time?

Food For Thought: Will You Incorporate Citrus Into Your Next Meal? 🙂 If you have not tried Cara Cara oranges yet, you are missing out!!!!!

Food For Thought: We all need to warm up during winter time. What is your beverage of choice? Do you need to cut down on your caffeine intake to help better your skin health?

Food For Thought: Individuals will often say that there is no way that they are having that much salt in a day as they do not add any additional salt in his/her food.

Will You Make The Switch to Soup’s On as your Future Go To Premade Soup Option?