New Dish Nutrition

08/31/2021

Who says water has to be boring?

Try adding some flavor to your next glass of water by dressing up your ice cubes. Here I added berries, mint and lime slices.
Some other good additions include ginger, cucumber, oranges or grapefruit. Play around and find your favorite flavor combo! 🫐🍋

05/04/2021

For a super convenient meal idea, try out a yogurt bowl with all of your favorite toppings! Here I used greek yogurt, sunflower seed butter, berries, mango, flaxseeds and goji berries. This packs a high nutritional punch with fibre, antioxidants and healthy fats. The yogurt helps to ensure you are getting some great probiotics, protein and calcium.

You can also try adding:

-Other nuts and seeds
-Granola or your favorite cereal
-Cacao nibs
-Honey
-Coconut flakes
-Cinnamon
-Dried cranberries
-Fresh mint
-Pineapple
-Grapes
-Any of your favorite fruits!
🍎🫐🍉🍒

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02/11/2021

Diet plays such an important role in keeping our cardiovascular system healthy. A heart healthy diet should include whole grains, fish, legumes, fruits and vegetables. A diet high in fibre and plant food and low in saturated fat can substantially reduce the risk of developing heart disease. Below are some specific foods we can add to our diet to help support the cardiovascular system.

Berries- contain anthocyanin. Anthocyanin is a natural compound that can help artery walls become wider and more flexible. This can help to lower blood pressure and improve heart health

Fatty fish- contain omega 3s (salmon, sardines, mackerel) Omega 3s help to lower lipid levels, as well as reduce blood pressure and viscosity

Nuts and Seeds (pumpkin, flax, h**p, walnuts, pistachios, almonds) Seeds also contain omega 3s as well as magnesium, which help to control blood pressure and relax blood vessels. Nuts can help to lower LDL cholesterol

Garlic – can help boost nitric acid levels, which dilate blood vessels

Beans and legumes- high in fiber, which helps control blood sugar levels, they can also lower blood pressure

Green tea- long term intake can reduce blood pressure. It also contains antioxidants, which are anti-inflammatory and can lower LDL levels

Olive oil- source of omega 3s, reduces inflammation and has been associated with improved vascular function

Soy – (tofu, tempeh, edamame, miso) Soy has lipid lowering effects and can help reduce the risk of heart disease

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02/02/2021

02/02/2021

February is heart month, and not just because of Valentine’s Day! It is also a time to bring attention to the importance of cardiovascular health and a good opportunity to focus on the things we can do to prevent cardiovascular disease.

Heart disease is the second leading cause of death in Canada, but according to the Heart & Stroke Foundation, 80% of premature heart disease and stroke is preventable through lifestyle changes. This means that what we eat can play a huge role in preventing cardiovascular disease.

This includes eating whole foods, anti-inflammatory foods, foods high in fibre (fruits, vegetables, whole grains, and legumes) and reducing consumption of saturated and trans fats.

Other important lifestyle considerations include stress reduction and increasing physical activity levels!

Expect to see some specific foods we can add to our diet to help lower blood pressure and protect the heart in one of my upcoming posts! ❤️🍓

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01/12/2021

The beginning of a new year is a great time for setting some fresh and positive intensions. Drastic changes can be overwhelming and intimidating, so it can be helpful to focus on smaller, realistic adjustments, especially when it comes to your health. Here are a few practical and sustainable ideas:

- Eat more fruits and veggies- the more variety and colors the better!
- Consume more dietary fibre (fibre helps to support gut health, regulate bowel movements and blood sugar and can help to balance cholesterol levels in the blood). Don’t forget to increase water consumption when increasing fibre!
- Drink more water- as water isn’t always appealing to everyone, try to add some extra flavor by adding lemon, lime, berries, cucumber or mint
- Get more quality sleep by practicing good sleep hygiene
- Take some time for your favorite forms of self-care
- Practice positive body talk
- Aim to prepare more meals at home
- Rethink restrictive dieting and aim to create a sustainable, nourishing diet
- Set positive nutrition goals, rather than focusing on limiting yourself

Seeing a Holistic Nutritionist can be a great way to help you plan out and implement some of your nutrition related goals for the new year!

12/17/2020

🥦 A note from Tasia Allen, our in-house Nutritionist 🥦

🔥 Eating too many raw and cold foods can cause fatigue, bloating, congestion and an overall cold body temperature. Our digestion is warm, and is stimulated and supported by warming foods and spices.

🚫To help support digestion in the winter, try to reduce consuming excess raw fruits and vegetables, dairy products and frozen foods and beverages.

A few tips to support digestion (especially during these colder, winter months):

🍵 Consume room temperature or warm beverages and fluids

🍲Eat your vegetables cooked instead of raw – this will promote circulation and generate warmth. Cooked vegetables are also easier to digest. Try vegetables baked or steamed- or stewed in soups!

🌶 Eat more foods with warming energies (these foods are considered to be warming in Traditional Chinese Medicine) - animal proteins, eggs, nuts, onions, squash, leeks, mustard greens, coconut, dates, peppers, quinoa, brown rice, black beans and berries, just to name a few!

🧄Add warming spices to your meals- ginger, garlic, cardamom, cloves, turmeric, cayenne, black pepper, nutmeg and cinnamon

🌡If you do want to have a smoothie or a juice, be sure to add some ginger or a warming spice such as cardamom or turmeric! Try to avoid making smoothies with frozen fruit or ice cubes

🥕If it’s possible for you, try to practice seasonal eating. Check out your local farmers market for locally and seasonally grown produce! 🍎