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Eating Local & Fresh

What Does Summer Mean?

It means fresh produce!

Like the holidays, summer gets a bad reputation for its effect on our health. It is a social season full of delicious food, and it can feel like it's full of temptations that make it easy to stray from healthy eating. However, the abundance of fresh, local produce is something people forget about when they talk about the pitfalls of summer eating. Summer is actually an amazing time for healthy eating, and doing so is easier than we might think.

Today I'm going to talk about where to find fresh and local produce and how to integrate them into our diets, as well as the many benefits eating local has on our lives.

The Best Places To Buy Local

You might be asking, where is the best place to buy local produce in my community? Well, one of the best places is to find farmer's markets in your community. As pictured above, the Fresh and Friendly Truck is a pop up market in the White City community. After a long decline, the number of farmer's market is growing again because of the demand for local and organic foods. Also, when we shop at farmer's markets we support small businesses and help local farmers prosper and grow, win-win!

I also find local produce at certain groceries stores when they stock fresh produce, pick your own berry farms and even friend's gardens when I am lucky! Another great idea is to post in local buy & sell groups to see if any neighbours have produce to sell.

There are also a few local companies with a mission to help people access fresh produce in their busy lives. For example, Local & Fresh in Regina is a home delivery service that specializes in local produce, meat and other goods. Zesty Kits is another Regina company that delivers healthy, locally made meal kits to your home. If you're interested in Zesty Kits, contact me for more information and a discount!

Buying Local Is Better For Your Health

Along with being delicious, eating local is also better for our health! Some of the main reasons are:

Local foods are generally richer in nutrients. Local produce most often ripens naturally and is picked fresh. It also has a shorter distance to travel from the farm to us, so there is less time for the nutritional value to decrease. Produce that needs to be shipped long distances is often picked before it is ripe, making it less nutritious and less tasty.
Local foods are oftentimes exposed to less chemicals and pesticides. Foods that are picked when unripe are often artificially ripened with chemicals such as ethylene gas. Also, if our food has shorter distances to travel, it has less opportunity for contamination due to washing, shipping and distribution.
Buying local gives us a better connection with our food. We are more aware of where our food comes from, who grows it and what their practices are.

Buying Local Is Better For The Environment

Buying local doesn't only benefit our personal health, but it can also positively affect the environment around us:

Buying local reduces our use of fossil fuels. Like I mentioned above, when we buy local, our food has a much shorter distance to travel from the farm to us. This means that less fossil fuels need to be used by trucks, ships, planes and trains to ship our food.
Buying local encourages us to use less plastic. Farmers markets generally use less plastic than grocery stores to package their goods, and customers are more motivated to bring their own non-plastic bags to shop.
Local food markets help preserve green space. Huge grocery stores often take up a lot of land with detrimental effects like diminishing green space and animal habitats. Local producers oftentimes use existing spaces for their markets, and only set up temporarily. It is also in the interest of farmers to preserve and develop green space!

Simple Wins:

"Down 3.5 lbs and 0.5 " after week 1. Mentally I feel more in control and less upset about where I am at in my journey. Tomorrow morning is actually my weigh in for week 2 so looking forward to seeing those results. I was at a family reunion this weekend where healthier options weren't always the main focus, however, I didn't go overboard like I usually do!"

-Simple Swaps Member Michelle

Integrating Local, Fresh Food Into Our Diets!

Wondering how to integrate local and fresh food into your diet? Or have you already done so, and are wanting to chat about new recipes ideas to try?

I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

My clients often tell me after their first week in the Simple Swaps program, their cravings for sweets settle down and they are able to make better food choices naturally. They love the new freedom they find with regards to food!

Click on the button below to book your free call now.

Book Your Free Call Now!

References:
https://foodrevolution.org/blog/why-buy-local-food/
http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods
https://well.org/conscious-consumers/10-advantages-of-buying-local/
https://foodrevolution.org/blog/why-buy-local-food/

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Make Cooking Fun!

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Here's How To Make Cooking More Fun...

Do you have a hard time getting excited about cooking? Have you often wished there was something you could do to make cooking just a little bit more fun? I am here to help!

I know that sometimes I don't find cooking to be all that fun, especially when I have a particularly busy day balancing family and professional responsibilities, cooking is just one more thing to add to the list! I can get into a rut just like everyone else.

This is why I have listed my best fun cooking tips here... when we need it, we will be able to refer to this list and hopefully that will make cooking that much more enjoyable! I've also included a delicious, quick recipe at the end of the post, so keep reading.

#1: Check Out New Recipes

Sometimes just seeing beautiful food photos and reading recipes can spark some inspiration and fun in your kitchen.

We can head to our local bookstores. We can also look up our favourite nutritionists, chefs, bakers, and other online foodies. Simply doing a quick search on Google or Pinterest can offer thousands of fresh, new ideas.

Summer also brings lots of fresh produce and markets with it. Make an effort to buy tasty, fresh and inspiring ingredients. When you look in your fridge it will seem like these delicious ingredients are just waiting to be eaten!

Pro Tip: Searching through recipes can be so fun and inspiring, and can also end up taking waaaay longer than planned. So, consider setting a timer when browsing. The last thing we want is to spend so much time looking, that we don’t leave enough time for cooking.

#2: Make Grocery Shopping Fun & Inspiring

When at the grocery store, it's a great idea to try things that we haven't bought in a while. Is there a seasonal fruit or vegetable you haven’t had for months? What about a childhood favourite? Did you come across something totally delicious at a restaurant or get-together lately?

We can also try browsing around the store, looking for something we haven't tried before; something that is completely new to us. Be adventurous and have fun. Then we can refer to tip #1 to find new and inspiring recipes when we get home!

#3: Keep It Simple

Sometimes when I see a great food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they're too long or they look complicated I get overwhelmed. While there are times when I'm inspired and dive into a new great recipe, when I'm not all that inspired, I try to keep things simple.

A few ways to keep things simple are to:

Search for recipes with 10 or fewer ingredients, and five or fewer instructions.
Search for recipes that can be made in one pot or pan.
Buy ingredients that are ready to cook with (pre-washed salad greens, diced squashes, frozen vegetables, etc.)

#4: Put On Some Music & Invite Guests

Do you have kids that need to learn the critical life skill of cooking? It can be so much fun to bring kids into the kitchen, they can help with washing veggies, chopping, mixing, setting the table and clean up. Perhaps your partner would love to join you? What about having a cooking party where everyone brings something and pitches in on the process?

Cooking does not have to be solitary. It can be very social as well as a great opportunity for bonding. For example, a great way to feel inspired to cook on regular weekend evenings is to invite guests over and make a night out of it! When you are cooking alone, playing music or listening to podcasts and the radio can be great ways to enjoy yourself.

Pro Tip: Hosting pot lucks can be a great way to get inspired with new recipes and make cooking more social.

#5: Invest In Some Kitchen Swag

Having proper kitchen tools makes cooking so much easier, faster and more enjoyable. When's the last time you sharpened your knife? Or bought yourself a new one? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me.

Sometimes buying a new appliance or kitchen tool can make cooking a lot more exciting. It doesn't have to be anything too fancy or expensive, just think of something you will make use of in your day to day life.

For example, one of my all-time favourite kitchen tool is my spiralizer. It helps make veggies interesting and fun! I love to spiralize zucchini, sweet potatoes, cucumbers, beets and apples.

Pro Tip: Zucchini noodles are a great swap for noodles. They really help lower the carb count of recipes to help keep blood sugar levels balanced. Try this next time you're craving pasta!

Recipe Time!

We all know that cooking is key to healthy eating. And, yes, it can get boring from time to time. However, there are things we can do to avoid this as much as possible!

Try one, or all, of these fun cooking tips to inspire you to get over to your kitchen and cook yourself, your family or your friends some great dishes. While you're at it, check out the delicious, easy and fun recipe below.

You already know your health will thank you!

Recipe: One Skillet Frittata

Recipe (Simple and Fun): One Skillet Frittata

Serves 4

Ingredients:

8 eggs
1/4 cup almond milk, unsweetened
1 tsp olive oil, extra virgin
1 clove of garlic, minced
1 handful baby spinach
1 small zucchini, sliced into thin coins
1 clove of garlic, minced
1 handful cherry tomatoes, halved
1 dash herbs and spices to taste (parsley, sage, paprika, turmeric, etc.)
1 dash salt and pepper

Instructions:

Preheat oven to 375F.
Whisk together eggs and almond milk.
Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil.
Add garlic, spinach and zucchini to the hot skillet. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften.
Add the tomatoes, herbs, spices, salt and pepper.
Pour in the eggs.
Place the skillet in the oven and bake for 20-30 minutes, until the eggs are set.
Serve & enjoy!

Pro Tip: Feel free to substitute your veggies and use what you have on hand. Try diced pepper instead of tomatoes, or chopped kale instead of spinach. Have fun with this!

Simple Wins:

"I have really focused on no sugar & watching my simple carb intake. Incorporate some form of exercise most days. The weight finally shifted. I am down 10 lbs & came home from camping with the family a pound lighter. First time not regressing!"

-Simple Swaps Member Barbara

Helping Your Meals Be Easy & Fun!

One of the best steps we can take in order to make cooking enjoyable is to make it as easy and efficient as possible. That is where effective meal planning and preparation come in...

I have something to help you start doing just that! I created the Simple Swaps Guide to Meal Planning & Prepping to help give you some simple tips and tricks. This guide was created to offer my best suggestions to help you make small changes that will have a big impact on overall health.

Click on the button below to access this free guide.

Send Me My Free Meal Plan & Prep Guide!

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Why We Eat Sugar Without Realizing It

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Sugar Is Everywhere

As a whole, we consume massive amounts of sugar in our diet each day, even though it has been linked to a slew of health problems such as heart disease, diabetes and cancer, just to name a few.

Sugar is a carb that is naturally found in many foods, including lactose in milk and fructose in fruit. These sugars aren’t necessarily a big problem for our health; it’s the processed and added sugars that pose the biggest dangers and it’s not always easy to avoid them.

Sugar is in so many foods, many more than we may realize. Soda and other soft drinks are the obvious culprits, with just one can of soda having as much as 7 teaspoons of sugar, but that’s not all we need to watch out for.

Low fat diet meals often contain plenty of sugar to make up for the lower fat content and to stop it from tasting bland. Processed foods in general have added sugar, including canned soups and ready-made sauces and salad dressings. Even bread can be a victim of sugar! This is why checking our food labels is key to ensure our diets aren’t falling victim to added sugar.

What Does Sugar Do To Our Health?

Too much sugar essentially spikes our blood sugar levels and then leads to a big dip. We might get a sugar high in the short term but it’ll be followed by a crash that affects our moods and makes us crave more sugar. This vicious cycle is one of the main reasons why sugar is so heavily linked to obesity as it encourages us to keep eating more sugar.

The health problems associated with sugar can go far beyond this. One of the main concerns is focused on high fructose corn syrup. Fructose in fruits isn’t all that bad and this can fool us into thinking that high fructose corn syrup can’t be that dangerous either. In reality, it’s one of the worst types of sugar we can consume. It’s a major ingredient in a lot of foods these days as it’s cheap to produce, so it’s definitely one to watch out for and stay away from as much as we can.

Why is it a problem? Our ancestors didn’t eat fructose other than the amount that was naturally included in fruit and some vegetables. Our livers can metabolize fructose to a large extent but when it reaches the tipping point, it starts turning it into fat instead, and this is where the health problems begin. In the modern world, a lot of us eat more fructose than the body can handle.

Eating too much fructose can inflame our livers and build up fat. It also encourages uric acid to be produced, which raises our blood pressure and even leads to gout. More worryingly, it also affects blood lipids and cholesterol levels, which can lead to cardiovascular problems and type 2 diabetes.

Even fruit juice can contribute to this as it is high in fructose. According to studies, its fructose content can encourage the body to store abdominal fat, especially the type that surrounds organs.

We’re better off choosing whole fruits, rather than fruit juices, as the fructose in these is naturally occurring. We’ll also get more fiber from whole fruits and we’d have to eat an unrealistic amount for their fructose content to become a cause for concern.

Pro Tip: Mix natural sugars with protein to balance blood sugar levels and to stop the sugar being absorbed into the bloodstream as quickly. For example, team a piece of fruit with a handful of nuts or some yogurt. This can also help to curb cravings.

What To Look Out For

Sugar often won’t be included on the ingredients as sugar. Food manufacturing companies are getting crafty when it comes to labelling their products. Sugar can be labelled as a long list of other names and it can be hard to really understand what we’re eating. Anything ending in ose is an obvious giveaway, including glucose, sucrose or table sugar, and maltose are just a few names for sugar.

Less obvious signs that something contains sugar are syrups such as rice syrup and corn syrup. And then there’s the big one, high fructose corn syrup.

So called sugar free foods generally contain artificial sweeteners such as sucralose and aspartame. Studies have suggested that these don’t do a lot to satisfy sugar cravings and may actually contribute to obesity. There are also concerns that they may pave the way for health problems. You can read more about artificial sweeteners in my recent blog post.

If these type of ingredients are high up on the ingredients list, then we know that there’s a good amount of sugar hiding in the food.

Let's go through our pantries and check our labels. What has hidden sugar in it?

Simple Wins:

"What I like most about your approach is how approachable and understanding you are! You always see the positive which for me is very helpful. What I like about the program is that it is doable. Lots of support to get started and then things fall into place. I love the aspect of the on-going coaching!"

-Simple Swaps Member Brenda

Reducing Our Sugar Intake Together

There is sugar hiding in our diets in very unexpected places! It can be very tricky to figure out what exactly those places are. The good news is, once you know where to look, it is very easy to minimize your sugar intake! I am here to help you do just that.

I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

My clients often tell me after their first week in the Simple Swaps program, their cravings for sweets settle down and they are able to make better food choices naturally. They love the new freedom they find with regards to food!

Click on the button below to book your free call now.

Book Your Free Call Now!

References:
https://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70013-0/abstract
https://articles.mercola.com/sites/articles/archive/2012/12/04/saccharin-aspartame-dangers.aspx

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How Food Affects More Than Just Weight

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Wide Ranging Effects

Believe it or not, what we eat can affect many areas of our health, from our mood, energy levels to how well we sleep. All of this is to say is that eating healthily is in our own best interests for more reasons that just weight loss!

As we’ll see in this article, our bodies need a wide range of vitamins, minerals and other nutrients to keep us in great physical and mental condition, so it’s important to nourish them with the right foods and drinks. Let's find out more about how food can affect our mood, sleep, concentration and even our chances of developing depression...

How Food Affects Our Mood

If our blood sugar fluctuates too much, it can leave us feeling tired and irritable. Ideally, we want to be eating foods that keep our blood sugar stable, which includes complex carbs such as brown rice, oats and whole grains. Nuts and seeds are also great for this.

Some foods can have a direct effect on our moods, too. Fatty fish is packed with Omega 3 fatty acids that affect the production of neurotransmitters in our brains, especially serotonin and dopamine. Both of these have a really strong link with our moods and low levels are linked to mood disorders. Fatty fish isn’t the only food that gives us an Omega 3 boost; flaxseed, chia seeds and walnuts also count. To support dopamine, we should make sure we're getting plenty of poultry, fish, eggs and leafy greens in our diets.

Protein is another nutrient that can affect our moods. A lot of foods with protein contain tryptophan, an amino acid that can help our bodies produce more serotonin and dopamine. Chicken and turkey are good sources, but if you’re a vegetarian, you can eat beans, lentils and quinoa to reap the benefits.

What we’re not eating can also be important. According to studies, not getting enough folate or B vitamins in general can make us more prone to depression and have a negative impact on our sleep and energy levels. Greens are a great source of folate so we should be sure to include plenty of leafy greens, broccoli and peas when we’re struggling with low mood. Low selenium levels are also linked to fatigue, anxiety and even depression. We can snack on walnuts or a handful of Brazil nuts to get our selenium levels up.

Depression may be linked to chemical imbalances in the brain but some nutrients are thought to make this more likely, especially when deficient in them. For example, low levels of vitamin D are linked to a higher risk of depression and experts believe that getting enough vitamin D can be crucial for a healthy mind. Natural sunlight is the best option but we can also get vitamin D from our diets through fatty fish, eggs and liver. This is the better option when the sun isn’t out in colder climates.

How Food Affects Our Sleep

We might not realize it, but what we eat can have a big impact on how well we sleep. Some foods are known to encourage sleep because of the nutrients they contain. Anything containing magnesium is a good bet, according to studies. Need a magnesium boost? Go for leafy greens (especially spinach), almonds, pumpkin seeds, sunflower seeds and high quality dark chocolate.

Another important nutrient is vitamin B6, which our bodies use to make both melatonin and serotonin. If you’re not aware of melatonin and its role in the body, it’s known as the sleep hormone. This gives an indication of how important it is for sleep! Our melatonin levels can be disrupted by blue light from screens and devices and as low levels of melatonin can make it hard to sleep well, it’s definitely something we want to be producing a decent amount of.

When it comes to melatonin, tryptophan helps here too, as it helps our bodies make more melatonin. Chicken, turkey, milk, nuts and seeds all contain tryptophan and can help the production of melatonin. We can even go a step further than this, as walnuts actually contain melatonin, according to a study from the University of Texas.

You can read more about the relationship between sleep and health in my recent blog post.

How Food Affects Concentration

When we find ourselves struggling with concentration and focus, it’s time to look at our diets and whether we’re eating foods that are known to help.

A 2013 study found that people who were drinking 2 cups of cacao every day for a month were able to improve blood flow to their brains, which led to better results in memory tests. If you’d rather not drink a cup of cacao, a square of high quality, minimum 70% cacao dark chocolate can have a similar effect as long as there aren’t high sugars or other additives.

In a 2012 report, drinking blueberry juice daily for two months also led to better performance on memory and learning tests. This means that snacking on blueberries can be perfect when we need a focus boost!

And of course, there’s always water! Dehydration can cause tiredness and concentration problems, even if we’re only slightly dehydrated. Drinking a glass of water could be all we need to get more focused, if dehydration is the problem.

Food wise, the Omega 3 fatty acids in salmon can reduce cognitive decline and keep our brains sharp and focused. Yet another good reason to eat fatty fish a couple of times per week!

Bringing It All Together

As you can see, and as I share in the Simple Swaps program, eating healthily is about so much more than numbers on a scale. Putting nutritious food into our bodies helps us become our vibrant, most fulfilled selves, and that extends to mood, sleep, concentration and many other things! Talk about motivation!

Want more tips? I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.

Book Your Free Call Now!

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Food Preservatives

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What Is A Food Preservative?

A food preservative is a substance added to foods to make them last longer... to preserve them. Preservatives are added to foods that go bad quickly and have found themselves in all kinds of products in our grocery stores.

Preservatives work to preserve food in a few different ways. Some prevent the growth of bacteria and mold. Others prevent delicate fats from going rancid.

There are so many preservatives out there. While preservatives added to foods should be approved, this doesn’t mean they’re guaranteed to be safe for everyone always. This also doesn’t mean that the food, or consuming the preservatives themselves, is healthy.

Foods with preservatives are more processed, less nutritious foods to begin with. Not exactly health foods. So, even disregarding preservatives, we should be cutting down on these kinds of foods anyway.

This week we will be learning a bit more about common food preservatives, so keep reading!

#1: Salt

That’s right, salt.

FUN FACT: The term salary comes from the Latin word for salt. It’s thought that it came from the ancient Romans who would pay employees, allowing them to buy salt. Either that, or it was for their work conquering and guarding salt mines. Either way, salt was sought because of its ability to preserve food before the advent of refrigeration.

In today’s day and age, with fridges and freezers in every home and grocery store, salt is not needed for food preservation as much. However, our taste buds still seem to crave it on an epic scale! The average American eats over 3,400 mg of sodium per day, well over the recommended 2,300 mg/day. Much of that is because it’s found in processed foods.

According to Harvard Health:
"... reducing dietary salt (table salt that is only sodium, chloride and iodine) will lower blood pressure, reduce the risk of heart attack and stroke, and save lives."

All in all, salt is one of those all too common food preservatives that most of us will do betterwith less of.

#2: Nitrites (Nitrates & Nitrosamines)

Nitrites are preservatives added to processed meats. They're not bad in and of themselves, but they do turn into harmful chemicals called nitrosamines. Nitrosamines are carcinogens found in cigarette smoke. Nitrites form nitrosamines when they're cooked at high heat, and sometimes even when exposed to the high acid environment of the stomach.

Nitrites are added to meats to keep the pink-red colour and prevent browning, mostly in bacon, ham, sausages and lunch meats. Since nitrites can change into nitrosamines, nitrites are one-step away from being the bad guys.

Another interesting thing is that processed meats have been linked with colon cancer. Could that be because of the nitrites? Perhaps, but either way, nitrosamines are a confirmed health-buster.

Since nitrosamines are the bad guys and are formed by cooking nitrites at high heat, what exactly are nitrates?

Nitrates are naturally found in many healthy foods like vegetables. They’re especially high in beets. Sometimes our enzymes or gut bacteria change these healthy nitrates into nitrites. However, they rarely form nitrosamines because they’re two-steps away from becoming these bad guys.

#3: BHA & BHT

Have you ever noticed that sometimes on packages it says that “BHA/BHT has been added to the package to help maintain freshness?” Perhaps on cereal packages or in gum? Guess how these compounds maintain freshness? Preservatives.

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are antioxidants added to many processed foods. The main thing that BHA and BHT do is prevent fats from going rancid. Are they safe? Well, they're approved for use as a preservative at small doses. However, some studies show they can cause cancer in animals at high doses. Again, because they're often added to processed pre-packaged foods, it's wise to avoid them nonetheless.

Recipe Time!

The short version of this story is that in the modern world, there aretons of preservatives in our food supply. We also have more processed foods available to us than ever before, and most of us don't have time to grow our own food. Compounds in preservatives work by preventing the growth of bacteria and mold, and by preventing fats from going rancid. Therefore, the best thing we can do to avoid these preservatives is to avoid processed, and eat fresh foods.

To start giving you some ideas of how fresh food substitutions can be used to replace some of our favourite processed foods, check out the delicious kale chip recipe below.

Recipe: Kale Chips

Recipe: Preservative Free Kale Chips

Serves 4

Ingredients:

1 bunch of kale, washed and dried
1 tbsp olive oil
2 dashes sea salt
2 dashes garlic powder

Directions:

Preheat oven to 300F and place a sheet of parchment paper on a baking sheet.
Take the washed and dried kale and rip them into "chip" size pieces and place in a large bowl.
Drizzle with olive oil, salt, and garlic powder. Mix until the kale pieces are evenly covered.
Place kale onto prepared sheet in an even layer. Bake for 10 minutes.
Flip over the kale to cook the other sides of the pieces. Bake for another 10 minutes until the edges just start turning brown. Monitor them well, or you'll have burnt kale chips.
Serve & enjoy!

Pro Tip: You can use any spice, so try onion powder, paprika, or even turmeric.

Minimizing Our Preservative Consumption

One of the best ways we can ensure we minimize the preservatives we consume is eating fresh foods. Many people worry that fresh foods are time consuming to prepare, but there are a lot of things we can do to make the process simple and efficient.

I have something to help you start doing just that! I created the Simple Swaps Guide to Meal Planning & Prepping to help give you some simple tips and tricks. This guide was created to offer my best suggestions to help you make small changes that will have a big impact on overall health.

Click on the button below to access this free guide.

Send Me My Free Meal Plan & Prep Guide!

References:
https://en.wikipedia.org/wiki/Salary
https://authoritynutrition.com/are-nitrates-and-nitrites-harmful/
https://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/
http://www.precisionnutrition.com/all-about-endocrine-disruptors
http://www.health.harvard.edu/newsletter_article/salt-and-your-health
https://examine.com/nutrition/scientists-just-found-that-red-meat-causes-cancer--or-did-they/
https://authoritynutrition.com/chewing-gum-good-or-bad/
http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/list-of-ingredients-and-allergens/table/eng/1369857665232/1369857767799

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Health Coach Cheryl

I am a health coach, wife and mother of 6. I have spent the last 20 years incorporating REAL FOODS into my family’s nutrition plan, while helping others to do the same.

Health News

Eating Local & Fresh

What Does Summer Mean?

The Best Places To Buy Local

Buying Local Is Better For Your Health

Buying Local Is Better For The Environment

Integrating Local, Fresh Food Into Our Diets!

Make Cooking Fun!

Here's How To Make Cooking More Fun...

#1: Check Out New Recipes

#2: Make Grocery Shopping Fun & Inspiring

#3: Keep It Simple

#4: Put On Some Music & Invite Guests

#5: Invest In Some Kitchen Swag

Recipe Time!

Recipe: One Skillet Frittata

Helping Your Meals Be Easy & Fun!

Why We Eat Sugar Without Realizing It

Sugar Is Everywhere

What Does Sugar Do To Our Health?

What To Look Out For

Reducing Our Sugar Intake Together

How Food Affects More Than Just Weight

Wide Ranging Effects

How Food Affects Our Mood

How Food Affects Our Sleep

How Food Affects Concentration

Bringing It All Together

Food Preservatives

What Is A Food Preservative?

#1: Salt

#2: Nitrites (Nitrates & Nitrosamines)

#3: BHA & BHT

Recipe Time!

Recipe: Kale Chips

Minimizing Our Preservative Consumption

Health Coach Cheryl

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