Energize Nutrition Inc.

25/09/2025

Rutabaga fries?! 🍟 A rutabaga is a root vegetable in the cruciferous family (think broccoli, Brussels sprouts, cauliflower, and cabbage). With its yellowish-brown skin and creamy yellow flesh, rutabaga has an earthy, sweet, slightly pungent flavor.
💖 Fun fact: While often mistaken for turnips, rutabagas are actually a hybrid of turnip and cabbage.

Why Add Rutabagas to Your Kitchen Rotation?

    •    High in fiber → Supports digestion and helps reduce cholesterol.
    •    Rich in vitamin C, potassium, and magnesium → Important for immune function, heart health, and energy.
    •    Packed with glucosinolates → Sulfur compounds that give cruciferous veggies their distinct flavor and immune-supporting benefits.
    •    Antioxidant power → Supports midlife health by reducing inflammation.
    •    Low in calories → Big nutrient bang for your buck!

How to Enjoy Rutabagas

Treat them like potatoes—but remember, they’re cruciferous, so the flavour is a little stronger. Pairing with carrots or potatoes helps balance it out.

Ideas to try:
    •    Rutabaga Mash → Boil, mash, and mix with applesauce + drizzle of maple syrup.

    •    Rutabaga Fries → Toss peeled rutabaga wedges in olive oil + BBQ seasoning, roast or air fry until tender. Mix with potato wedges for extra variety. ُ

06/09/2025

✨Boredom, Emotions, or Energy? The Real Triggers Behind Comfort Food

A recent study looked at what really drives us to reach for comfort foods.

👉 Spoiler: it’s not just because they taste good.

Researchers did an online study of 220 people. They identified the top 10 foods reported as comfort foods, defined as food that provides psychological comfort.

They found that people believe they consume comfort food mostly for rewarding themselves or gaining positive feelings while eating, rather than for alleviating negative affect or boredom.

Researchers found that the top reasons people eat comfort foods more often were:
💭 Boredom
💭 Managing negative emotions
💭 Wanting a mental boost

We have all eaten for these reasons.🧡

When you understand your triggers, you can start to expand your toolbox. Comfort food doesn’t need to be your *only* option.

And before we can delve into mindful eating strategies, we HAVE to make sure we have fueled our bodies. Bodies need to be fed, not restricted! Dieting IS restriction.

💡 The next time you are seeking comfort foods, pause and check in with yourself:
✅ Have I eaten enough today?
✅ Am I bored or just looking for a break?
✅ Am I seeking comfort or needing connection?
✅ Do I need energy for my brain—or just a pause?

From there, you can:
🌱 Expand strategies for low moods or boredom
🌱 Boost brainpower with movement, hydration, or protein-rich snacks
🌱 Build rewarding habits that don’t *always* involve food
🌱 Try reflective practices to tune into true cues. What ARE you hungry for?

✨ Remember: there’s no shame in enjoying comfort food. The power comes when you understand the actual problem you are trying to solve —and give yourself more ways to feel good.
Reference link: https://www.mdpi.com/2072-6643/17/14/2259

01/09/2025

Craving a tropical escape in a glass? 🏖️☀️

Say hello to my Orange Dreamsicle Smoothie! 🍊 It’s creamy, dreamy, and packed with heart-healthy nutrition. Let’s blend our way to health!

Why this smoothie stands out for those navigating midlife:

✔️ Fiber-rich to help manage cholesterol & blood sugars
✔️ Protein-packed from real-food ingredients
✔️ Low in saturated fat, big on nourishing ingredients… without relying on ice cream!

Enjoy this recipe for an energizing breakfast, a pick-me-up snack or for dinner when you don’t feel like cooking….

You truly don’t have to trade taste for health when you can have both!

🔎 Can you spot the surprise ingredient?

25/07/2025

🍳 Frittatas are your answer to the “what’s for dinner?” dilemma!

One pan, no fuss, and endless flavor combos.

Whether you’re prepping ahead, feeding a crowd, or using up leftovers, this is your anytime, anywhere meal hero.

Frittatas are a great way to use up what is in your fridge and reduce food waste!

💥 It’s customizable, packed with protein and veggies, and totally satisfying 😉!

Here’s your build-your-own frittata guide:

✅ Step 1: Crack & Whisk 8 Eggs in a bowl. Whisk in ½ cup milk.
✅ Step 2: Add 3 Cups cooked Veggie Goodness
✅ Step 3: Toss in cooked Protein
✅ Step 4: Sprinkle in the Flavor Boost
✅ Step 5: Say Cheese! (~1 cup)

👩‍🍳 Pro Tip: Sauté veggies first so your frittata isn’t watery!

👩‍🍳 Frittata Cooking Method: Start cooking frittata on the stove top to set the egg mixture (~5 minutes). Then finish cooking in the oven at 375 degrees F for about 22-25 minutes!

💡 Need ideas? Try one of these flavor-packed combos:

🧀 Classic Veggie: Spinach + mushrooms + cheddar + chives
🐔 Hearty & Herby: Shredded chicken + roasted red pepper + mozzarella + Italian herbs
🌿 Garden Fresh: Zucchini + cherry tomatoes + goat cheese + basil

👉 Comment What are your favourite frittata combinations?

21/07/2025

🚴‍♀️ You Can Do Hard Things 💪

This past weekend, I completed the Enbridge Tour Alberta for Cancer — a 2-day, 200 km cycling event that raised over $9.3 million for cancer research. 💛

It was hard.
It was windy.
It was emotional.
And it was incredibly rewarding.

But this ride wasn’t just about distance — it was about mindset.

About training for something big. About showing up when it gets tough. About finding meaning in the process, not just the finish line.

I’m sharing 7 powerful mindset lessons I learned on the road — from navigating headwinds and self-doubt, to discovering the strength that comes from showing up as you are. If you’re working toward a big goal (especially one for your health), I hope this inspires you to keep going. ✨

📝 Read the full blog: https://energizenutrition.ca/mindset-tips-big-goals/

02/07/2025

When working on health goals, think about our goals as a learning development process, where we focus on building skills that we practice through our daily and weekly actions.

This perspective allows us to focus on behavioural goals, not outcome goals, over which we have some influence, but not complete control over.

When we change how we think about our goals, we can create more resilience and stick-to-it-ness. Listen to this TED Talk by researcher Carol Dweck talk about a growth mindset and the power of "yet".

Carol Dweck talks about developing a growth mindset and how powerful it is for our children. Acton Academy Columbus is a private, project-based learner-driv...

25/06/2025

📚 Summer Break = Freedom... but Also Food Struggles?

As a teacher (or busy professional), you thrive with work structure. But when summer hits? It’s easy to lose track of regular meals, feel off with your energy, and slip into chaotic eating patterns. 😩☀️

You’re not alone—and you don’t need to go from structure to free fall.

In this post, I’m sharing a gentle summer eating rhythm that supports your energy, mood, and well-being—without rigid rules or food guilt. 💛
✨ Simple rhythms
✨ Balanced meal ideas
✨ Snack planning
✨ Strategies to eat well even on low-motivation days

👉 Swipe through to explore small, doable steps that help you fuel your body and enjoy your summer—without food stress.

💬 Are you a teacher (or busy professional) who finds summer throws off your eating routine? I’d love to hear what helps you feel more grounded!

12/06/2025

Eating Well on a GLP-1 Medication (like Ozempic or Wegovy)

Over the past year, I’ve immersed myself in the evolving science and clinical experience surrounding GLP-1 receptor agonists —medications you may know as Ozempic or Wegovy.

Originally developed for managing type 2 diabetes, these medications are now making headlines for their broader impact on weight and metabolic health.

Their use is rising rapidly, and with good reason. These medications have been shown to:
✔️ reduce blood sugar
✔️ improve fatty liver GERD, sleep apnea, osteoarthritis, blood pressure, triglycerides
✔️ reduce major adverse cardiovascular events
✔️ show potential benefits for conditions like alcohol use disorder

⚠️ Without a thoughtful nutrition and lifestyle strategy, GLP-1 users risk losing muscle and bone mass as well.
⚠️ In any medication that reduces appetite, nutritional adequacy becomes a concern.

If you, or someone you know is taking one, here’s what to know about nourishing your body well 🥘🥗 (hint: it’s more than just a focus on protein!).

👇 Swipe through for practical nutrition tips that support energy, digestion, and long-term success.
💬 Not medical advice. Always work with your care team.
🔗 Read the full blog at energizenutrition.ca/eating-and-glp-1s

05/06/2025

☀️ Patio Season is Here! ⁣🌿

The sun is out, the patios are open, and the good times are flowing — and that’s something to celebrate.⁣
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Because food, drinks, and laughter with friends? That’s nourishment too. 🥂🌮💬
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If you’re someone who wants to enjoy the social side of summer without feeling like your health goals are taking a back seat, you’re not alone. And here’s the good news: you can enjoy patio season with intention, balance, and joy — no restriction, guilt, or calorie counting required.⁣
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Here are a few gentle reminders to support your energy, well-being, and peace of mind this season:⁣
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✨ Tune into what you need. Some days it’s a margarita and a plate of nachos. Other days it’s sparkling water, a burger with a veggie side, and an early night. Both are valid.⁣
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🧠 Mindful sipping > mindless sipping. Try alternating with water, or ordering drinks you truly enjoy — not just because everyone else is.⁣
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🍽️ Eat before you go or choose food that feels good in your body — it helps you feel satisfied and makes alcohol easier to metabolize.⁣
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💛 Connection is the main course. You’re there for the people, the laughter, the memories — not the pressure to keep pace or say yes when your body says no.⁣
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You don’t need to “earn” your patio days or “make up for them” later. This season is meant to be lived — fully, freely, and in alignment with what supports you best. 🌸
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Check out my blog post for 15 practical, non-diet tips to help you enjoy alcohol in social settings — with clarity, confidence, and care. Link in bio! 👆⁣
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27/05/2025

🍞 Can carbs actually help you age better?

You’ve probably heard a thousand takes on carbs—some say they’re the enemy, others swear by them. So what’s true, especially for midlife women?

👉 A brand-new 2025 study (over 47,000 women tracked for 30 years!) just revealed that the right kinds of carbohydrates may be a game-changer for how we age.

Here’s the bottom line:
✅ You don’t need to cut carbs.
✅ You do need to choose the right ones for healthy aging.
✅ High-fiber, whole-food carbs = better energy, mood, memory & fewer chronic diseases.
✅ Even glycemic load had a surprising twist (more on that in the blog 👀)

If you’re over 40 and wondering what to eat to feel more vibrant, balanced, and energized—this one’s for you.

📖 I break it all down in my newest post: “Are carbohydrates healthy for midlife women?”

👉 Tap the link in bio to read + get 10 practical, midlife-friendly takeaways (no carb-counting or guilt-tripping required 👏 ).

Let’s age powerfully—with carbs on our plates.