Everything you need to know about preparing, cooking and serving legumes. Packed with fiber, protein, and carbohydrates, legumes are a great component to any diet. They come in many shapes, sizes, colors and variations, which can often cause a bit of confusion when attempting to prepare a dish wi…

Smoking, drinking alcohol in excess and following a diet loaded with processed foods, refined sugars and saturated fats are all bad habits that are linked to unhealthy outcomes in life. When you follow such habits, you put your body at risk for multiple chronic conditions and diseases, such as obes…

Sometimes simple is the best way to go! Take these Grilled Steak Kebabs, for example. Just steak, onions, and peppers a 5-ingredient marinade (6 if you count black pepper!) are all you need. They can be prepped ahead to be grilled when you’re ready or made for an easy reheat and meat later in the ……

Are you looking to detox and restructure your diet to eliminate unhealthy fats and toxic substances? Removing meat from your daily meals is one of the most important steps to accomplishing this goal. Animal products – red meat in particular – make up a large portion of the saturated fats people con…

When you organize your kitchen properly, it can make healthy cooking so much easier and more enjoyable! We all know that cooking healthy meals is what makes it possible for us to eat well on a daily basis. But that can be really tricky if you haven’t organized your kitchen, making it challenging …

Bringing a baby into the world is one of the most miraculous things a woman can do. You create a strong connection with your newborn from the moment they start growing in the womb, and watch that bond continue to blossom as your child ages. But while there are many amazing milestones and feelings t…

Whether you’re short on time or looking for a way to pack in more nutrients into your day, having healthy smoothie recipes you can whip up in 5 minutes is the perfect solution. What Goes Into Healthy Smoothie Recipes? Smoothies are such a great way to get a nutrient-dense meal packed with vitamin…

Do you struggle to get through the day without a cup of coffee? Two cups? Three!? Do you feel like you’re trudging through mud all day long? Low energy is one of the most common complaint I hear from readers and clients. This is something I dealt with myself when I was at the height of my healt…

Getting the news that you have a fibroid is an experience of mixed emotion. By its very definition—a firm, compact tumor that develops in the uterus—a fibroid sounds like something very bad. But fibroids are not cancer , and that’s reason for celebration and relief! Indeed, most physicians say fibr…

Better-for-You Cocktail Week continues with this Low-Sugar Paloma. A refreshing mix of grapefruit and lime juices with just enough tequila to shake things up, and it’s beautiful blushing pink color. This has quickly become one of our favorite drinks this summer.  Pucker up! At the end of a long wee…

A discussion on tackling race discrimination in the field of nutrition. I’ve always been a firm believer of nutritious food. As a registered dietitian , I am academically and professionally trained in the role that scientific research plays in order to keep fatal diseases at bay. And when we talk…

Between the seasons of summer and fall, there’s ample opportunity to go on a nature walk. To spend time in the great outdoors, tantalize your senses with the surrounding greenery and get in some exercise – it’s the perfect activity for cleansing the mind and working up a sweat. Since you’ll need pl…

Do you ever wonder if you’re serving up the right food portion size when you’re creating your snack or meal? Portion sizes and serving sizes can be confusing to say the least. How much should I be eating? Should I follow the serving sizes? How do I know whether or not I need more than the “averag…

The perfect sipper to enjoy on a hot and sunny summer day whether you’re at the beach or your backyard. Frozen Pineapple Margaritas are made with just 4 simple ingredients and no sugar added.  Best of all, this recipe comes together fast with frozen pineapple, lime juice, orange juice and tequila. …

Everyone knows how important vitamin C is for a healthy immune system. After all, there’s a reason why the doc usually recommends ample O.J. when you’re suffering from a cold or the flu. But did you know that there’s a “supercharged” version of vitamin C? It’s called liposomal vitamin C , and it ca…

Today we offer you a guest blog written by a good friend of ours Scott Laird.  Scott is a Naturopath and works for a great organization called A Rood Awakening.  Enjoy his excellent writing! 3 Summer Health Hacks by Scott Laird, ND Usually, when someone sees or hears the term “hack” they think o…

Vitamins play an incredible role in our bodies’ most complex processes, and vitamin D (which is actually a hormone) is one of the biggest superheroes in the vitamin squad! This fat-soluble vitamin, which is sometimes called the sunshine vitamin because it comes from the body’s interaction with the…

Bright and refreshing, this Avocado Dip or Chutney is infused with the aromatic scent of cilantro and mint. It’s creamy, spicy, tangy and will incite double-dipping. Accompany with your favourite local seasonal veggies and crackers to create a show-stopping platter. Easy, healthy and done in the bl…

Looking for a perfectly creamy vinaigrette that goes with just about anything? Your search ends here with this Creamy Zesty Lemon Shallot Dressing! We’re big fans of eating our green her at NS, and big salads are a daily meal staple. As you can imagine, we go through ALOT of salad dressing. Nothin…

The body is filled with bacteria. Live bacteria and yeasts are beneficial for overall health and though probiotics are most commonly bacteria, they can also survive and operate as yeast. Maintaining a balance of both good and bad bacteria is important for maintaining proper function of many body…

Packed with antioxidants and anti-inflammatory compounds, sweet northwest-grown cherries are a great addition to your diet –and may even play a role in stress relief! This post is sponsored by Northwest Cherry Growers.  Sweet cherries taste like candy and boast a slew of health benefits. From anti-…

Learn how to make kale chips oven baked at home. Enjoy ‘as is,’ or add to salads and soups for crunch and added nutrition. This kale chips recipe is the ultimate Desi~licious snack – making it a perfect easy, and healthy ethnic recipe. Check it out! Kale is well known for being good for us, but p…

Tuna melts are a staple in our homes when we want a quick yet hearty meal on a busy weeknight or a lazy weekend day so naturally we’d want to share one here. But this is no ordinary tuna melt, it’s fun and fresh and loaded with melty cheese and creamy avocado. We topped these … Read More The post…

Your liver is one of the largest and most important organs in your body. According to the Institute for Quality and Efficiency in Health Care, the liver converts the nutrients in foods you consume into beneficial proteins and substances for cells when they need them. Additionally, it takes unnatura…

Sweet and salty ingredients come together to make these scrumptious Peanut Butter Chocolate Chip Pretzel Cookies. A better-for-you cookie recipe made with less sugar, rolled oats, and natural peanut butter (as well as gluten-free and dairy-free ingredient options). Get ready to sink your teeth into…

A 6 step guide for how you can liven food when it tastes bland! There’s nothing worse than taking the time to prepare a meal only to end up hating it and ordering takeout anyway. Unfortunately, we’ve all been there at least once before. But how do you liven food when it tastes bad? Fortunately, w…

Most people know that vitamin C is essential for proper immune function. It can protect against immune system deficiencies, cardiovascular disease, pregnancy health complications, eye disease, skin wrinkling…the list goes on. But did you know that the body cannot produce this essential vitamin on i…

Sweet and salty ingredients come together to make these scrumptious Peanut Butter Chocolate Chip Pretzel Cookies. A better-for-you cookie recipe made with less sugar, rolled oats, and natural peanut butter (as well as gluten-free and dairy-free ingredient options). Get ready to sink your teeth into…

As the summer winds down and the farmer’s markets ramp up, we thought you would enjoy a little guidance on which of the fruits and veggies you find at the farmer’s markets would be the best to consume while they are in season: Tomatoes These  garden greats  grow en masse in summertime and you can…

According to the Arthritis Foundation, arthritis is the leading cause of disability for adults living in the U.S. About 54 million people have been diagnosed with arthritis, and nearly 300,000 babies and children live with some form of arthritis or rheumatic condition. As you can see, joint pai…

These tempeh recipes are nutritious, delicious, and simple to make and a great way to add more plant-based proteins to your diet! Whether you already eat mostly plant-based food or you’re wanting to start eating more a more plant-based diet, tempeh is a nutritious and versatile protein to add to …

There are so many things to love about summer. Between the sunny days and warm nights, outdoor activities and holidays spent with family and friends, the sunshine season is equal parts relaxing and entertaining. Another reason to get excited for summer – for us plant-based eating folks especially –…

Prostate cancer affects a large portion of the U.S. population. According to the National Cancer Institute, there were 3,120,176 men living with prostate cancer in 2015 . Generally, the average man has an 11.2 percent risk of developing the disease at some point in life. However, poor diet and a…

Healthy, hearty, and loaded with colorful veggies this Thai Peanut Quinoa Salad is as scrumptious as it looks. It’s tossed in a flavorful peanut dressing and topped with crushed peanuts, cilantro, and lime juice and will make a perfect addition to really any meal. It’s a salad that will wow your gu…

Your oral health is more important than you think. Bad breath, irritated gums, soreness, and cavities found in your teeth can pose even greater risks to your well-being. Referring to the mouth as the “window to your overall health,” MayoClinic reported that poor dental hygiene can lead to endocardi…

We all can benefit from strengthening the connection to our food, where they were grown, and how they end up on our plates. One of the golden standards for deepening this connection to our food is to grow it ourselves! Gardening comes in so many forms, large scale gardens taking up acres of land t…

Most people can live about 40 days without food; they can live about 4 days without water, but they can’t live more than about 4 minutes without oxygen. As you read these words, your chest is softly, rhythmically, and automatically rising and falling as air enters into and exits your lungs. You…

Lacto fermentation is more than a food preservation technique. Consuming fermented foods – rich in probiotics – can help to boost the population of good bacteria in your gut, which creates a protective barrier against germs and viruses. This guide discusses the fermentation method and the best tips…

While pregnancy can be one of the most amazing and heartwarming moments in a mother’s life, complications that occur down the road can make the journey more stressful and painstaking. For example, women who develop gestational diabetes while carrying have to pay closer attention to their lifestyle …

Summer offers the perfect opportunity to take advantage of Mother Nature’s fitness center. The great outdoors is a beautiful landscape for running, jogging, stretching and just about any other activity you can imagine. But even if there’s no rain or clouds in the forecast, it’s very important to pa…

The ultimate healthy green smoothie for on-the-go, made in under 5 minutes with plant-based protein, greens, healthy fats, and fruit! The title says it all. The 5 Minute Spinach Smoothie is one of my go-to green smoothie “recipes” that I make if I’m in a bind and don’t have all the ingredients to …

With summertime comes warmer temperatures. That means swimming, soaking up the sunshine and playing in the yard with the ones you love. It also means making sure the family stays hydrated and well fed with something sweet and delicious! Whether you need a few new snacks to add to the weekly menu, …

Looking for a Spring or Summer side dish? There’s nothing easier than this grilled vegetables recipe. It’s a quick and easy way to bring out the best flavour in seasonal vegetables. This colourful platter is my go-to when I want to do the least amount of work in the kitchen. Whether you use your BB…

Break out the barbeque grill and add a little spice to your life with these Indian takeout inspired Chicken Tikka Masala Skewers with Cilantro-Lime Dipping Sauce. They’re great for weeknight meals, delicious as leftovers served on a big salad, and a fantastic addition to your next backyard gatherin…

The word “fat” comes with a bad connotation. The idea of following a diet that’s loaded with fats sounds unappetizing and concerning for your overall well-being. However, there are numerous foods containing the healthy fats your body needs to thrive. “Eating the right kinds of fats feeds both the …

I’m willing to bet just about everyone has experienced emotional eating at one point or another in their lives. That’s normal — we’re all human. However, when emotional eating starts to become a habit where you’re experiencing perpetual, repetitive grief from it, it’s time to do a deep dive into t…

One of the most luxurious ways that a woman can pamper herself is with a good mani-pedi, but many women don’t realize that a manicure or pedicure can have a negative impact on their overall health and wellness. In fact, there are certain ingredients and chemicals that are often used in the nail sal…

We may know how important it is to get active and to lead healthy lifestyles, but for some people, that is harder because of financial stressors that can put roadblocks in our path towards health. While it’s unfortunate, living a healthy lifestyle can be fairly expensive. Fresh foods like fruits an…