Highwood Nutrition (2026)

07/05/2025

Cracking the Code on Egg Labels 🥚

Standing in the grocery aisle wondering what “free range” or “omega-3” eggs actually mean — and if they’re worth the extra cost? Here’s what you need to know, from housing to health benefits.

1. Free Run Eggs

• Hens roam freely inside a barn (no outdoor access)
• Nutritionally similar to conventional eggs
• Good source of B12, selenium, and choline
• Mid-range price
👉 Minimal difference in nutrients, but better than caged systems

2. Free Range Eggs

• Hens have access to the outdoors and natural light
• Potentially higher vitamin D from sun exposure (varies by farm)
• May contain more antioxidants like vitamin E and lutein
• Higher cost than free run
👉 Small nutrient boosts are possible, but not guaranteed

3. Organic Eggs

• Free range hens fed certified organic feed
• No antibiotics or synthetic additives used
• May offer more omega-3s, vitamin A, and E (due to feed quality)
• Highest price point
👉 Cleaner production practices and modest nutritional gains

4. Brown Eggs

• Brown shell = different breed of hen
• No nutritional difference from white eggs
• May cost more due to larger hens requiring more feed
👉 Don’t judge an egg by its colour — nutrition is the same

5. Omega-3 Enriched Eggs

• Hens are fed omega-3 rich feed (flaxseed or fish oil)
• Higher in heart-healthy omega-3 fatty acids (ALA, sometimes DHA)
• May also contain more vitamin D and E
• Typically more expensive
👉 A convenient way to add omega-3s to your daily routine

Bottom Line:
All eggs provide high-quality protein and important nutrients. While organic and omega-3 eggs may offer small nutritional advantages, the best choice comes down to your budget, values, and health goals.

19/03/2025

Grocery shopping – a hate-love relationship, right? 😅 How can we make it more efficient, fit the budget, and still stay health-conscious? 🛒✨ Here are 3 tips to help you out:

1️⃣ Plan Ahead: Take a few minutes to create a weekly meal plan and shopping list. This will help you stick to healthier options, avoid impulse buys, and reduce food waste! 🥗📝

2️⃣ Shop the Perimeter: Start around the outer edges of the store where fresh produce, dairy, meat, and whole foods are typically found. Then, head inward for pantry staples like pasta, rice, and legumes. 🍏🥦🍗

3️⃣ Buy Seasonal Produce: Opt for fruits and veggies that are in season—they’re fresher, more affordable, and packed with nutrients! Plus, they add variety to your meals. 🍓🥕🌽 Check out what’s in season with the link in my bio! 👆

These small changes can make your grocery trips smoother, more budget-friendly, and healthier! What’s your top tip for making grocery shopping easier? Let me know! 👇

16/03/2025

👋🏻 It’s been a little while since we shared our “Truths Behind Trends” series, but we’re back with our latest edition! 🌱

Greens powders like AG1 have taken the wellness world by storm with bold promises—improved gut health, boosted energy, enhanced focus. But can a single scoop really provide all the nutrients you need? 🤔

While some individuals report positive effects, it’s essential to remember that these benefits can’t be generalized to everyone. With so many vague claims and unclear science, it’s crucial to take a critical look before jumping on the greens powder bandwagon. 🌿

Are you filling a real nutritional gap, or just falling for the marketing hype? Check out our latest blog post (link in bio) to dive into the science behind AG1 and the greens powder trend! 🔍✨

11/12/2024

It’s been a while! 👋🏻 Side note - how is it December already?! Anywho, slight mental detour. We’re back with a quick reminder that eating healthy doesn’t mean you have to cut out comfort foods. You can still enjoy a burger 🍔 - here are a few simple ways to boost its nutrition while you’re at it.

Try making your patties at home, air-fry your fries, load up on veggies, opt for non-processed cheese, or a whole wheat bun for added boost of fibre. Small changes like these can make your favorite meals a little bit healthier without sacrificing flavor.

Healthy eating is all about balance, not perfection👌🏻⚖️

11/12/2024

🗣️Truths Behind Trends: 🥨 Skip the Low-Carb Craze - Invest in Sustainable Nutrition! 🥑🍎

Quick fixes oftentimes lead to short-lived results. Carbohydrates are essential for energy and enjoyment in many foods. Instead, focus on balanced approaches like Canada’s Food Guide or the Mediterranean Diet.

At Highwood Nutrition, we’re weight neutral and believe all foods fit—no need to ditch your favourite treats! ✨ Want to learn more? Head over to our blog on our website for the full scoop!

11/09/2024

✨ Recipe Alert 🗒️

Craving pizza? 🍕

If you’ve been following for a bit, you know that we LOVE a good homemade pizza night! I mean, what could be better?! 🙌

For the Dough:
• 250g pizza flour
• 2 1/4 tsp active dry yeast
• 1/2 tbsp sugar
• 1 tbsp olive oil
• 1 tsp each of salt, basil, oregano, basil, garlic & onion powder
• 3/4 cup lukewarm water

Our Favourite Toppings:
• Pasta/ pizza sauce
• Spicy Italian sausage (sliced, sautéed)
• Spinach (roughly chopped)
• Onion (sliced)
• Mushrooms (sliced/ diced)
• Bell peppers (diced)
• Mozzarella/ Tex Mex cheese

Putting It Together:
1. Combine the dough ingredients in a mixing bowl.
2. Knead the dough and add more flour as needed. You are looking for a dough that is soft to the touch, not sticking to the sides of the bowl and springs back when lightly indented with your thumb.
3. Lightly drizzle some olive oil over the dough, cover it and let it rise in a warm place till doubled in size.
4. Roll out/ stretch out the dough.
5. Top with your favourite toppings.
6. Bake in a pre-heated oven at 400-425°F for 15-18 minutes until the crust is golden brown/ and the cheese is melted to your liking.

🪴 Pizza doesn’t have to be complicated, require fancy ingredients, or involve hours in the kitchen - simple, delicious homemade pizza can be made with just a few basic pantry staples and a little creativity! 🧑‍🎨

What are some of your favourite pizza toppings? 😃

11/09/2024

✨Introducing Our First Series: “Truths Behind Trends”✨

🌷At Highwood Nutrition, we’re here to cut through the clutter of popular diet fads and give you the real scoop. Join us as we debunk myths and reveal the facts behind the latest diet trends. 🤓

22/08/2024

📚✨ Cheddar & Chive Scone Upgrade!

Just gave these Cheddar & Chive Scones a nutritious twist and they turned out amazing! Here’s how we made them a bit healthier without sacrificing flavour:

🌾Whole-Wheat Flour: Swapped out all-purpose flour for whole-wheat to pack in extra fibre and keep you feeling fuller for longer.

🥬 Extra Chives: Added a generous handful of chives from our garden for an extra burst of flavour and freshness!

🥛Milk & Cream Blend: We used a mix of milk and cream for a lighter yet rich texture.

🌿 Plant-Based Butter: Replaced traditional butter with plant-based butter for a more heart-health fat profile.

🧀 Armstrong Garlic & Herbs Cheddar: Couldn’t resist using this zesty cheese on sale today for an extra punch of flavour!

Looking to make your favourite recipes healthier? Check out our website for personalized nutrition advice and recipe modifications! 🤍

20/08/2024

🗣️ Our Core Nutrition Principles:

① Balance & Variety:

We believe in creating meals with a mix of fruits, veggies, whole grains, protein foods, and healthy fats. Every food group has a place in a well-rounded diet!🍴Even pizza - it’s round is it not? 🍕

② Moderation, Not Restriction:

We encourage food enjoyment above all else! Enjoying all foods in moderation helps us build a healthy relationship with food. No need for rules - you can still have your cake and enjoy it too! 🍰

③ Whole Foods First:

We try and prioritize using whole, minimally processed ingredients, and having homemade meals as possible. Easier said than done - we know! Nonetheless, let’s try together, and embrace the joy of preparing wholesome meals more often! 🫶

Let’s embrace a balanced, enjoyable approach to nutrition together! 💪

✨ What’s your favourite way to enjoy a balanced meal? 🤔

11/08/2024

Pickles anyone?! 🗒️

This was my first try at pickling! 🪴 And, to be quite honest, I thought it would take a lot longer, and be quite the tedious process. In reality, all the effort is in the prep work 🥒.

Keep an eye on our blog (website in caption) to see how easy, versatile and fun pickling can be! ✨

Do you like pickling? I would love to hear from you! Feel free to share your tips/ tricks in the comments below 😊

07/08/2024

⏰ When to See a Registered Dietitian?

① Feeling Overwhelmed with Eating: 🤔
Let an RD simplify your daily meals and make eating less stressful!

② Changing Long-Term Habits: 🙌
Ready to transform your eating habits? Get expert support and feel well equipped in making sustainable changes.

③ Fuelling Your Activities:🏅
Learn how to eat to boost performance and energy levels prior to, and during your activities.

④ Appetite Concerns: 🍽️
Whether you’re dealing with a lack of appetite or weight changes, an RD can help explore contributing factors to increased-, or lack of appetite and find effective ways to manage it.

⑤ Gut Health: 🦠
Want to improve your digestion and gut health? Consult an RD to get personalized advice on how to keep your gut microbiome happy and healthy.

🤓 Reach out to an RD for tailored expert advice targeted at meeting your nutrition needs!

31/07/2024

✨ Recipe Alert ✨

🥗🍽️ Cool off with a Greek Feta Salad! Perfect for those warm summer nights when you need something quick, easy, and satisfying. Toss together, fresh veggies, tangy feta, and a zesty dressing for a refreshing meal in minutes. 🍅🥬🧀

Ingredients List:
• Lettuce (roughly chopped)
• Cherry tomatoes (halved)
• Red onion (diced)
• Kalamata olives (pitted)
• Feta cheese (cubed or crumbled)
• Bell pepper (sliced, optional)
• Fresh oregano (chopped, or dried)
• Olive oil
• Red wine vinegar
• Salt and pepper

Add your choice of protein and carbohydrate, and there you have it - a quick satiating, well balanced, and satisfying meal! 🌟🌿

Feel free to adjust quantities according to your taste and preference! 🙌🏻

Highwood Nutrition

07/05/2025

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11/12/2024

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