weekend reset

Weekend Reset

After the holidays and all of the treats, chocolate, drinks, treats, drinks, and oh, did mention treats?… it can be really hard to get back on track. That liquid sugar running through your veins causing you to crave more sweet goodness, it’s a bit of a cycle. And although I’m not one for “detoxes”, I do think that a good dose of veggies, some well planned meals, and a swift kick in the behind can certainly help! So here it is folks, your New Year’s kick-starter. My […]

what i learned in 2015

What I Learned in 2015

This year was a very big year for me. Scary and exciting, full of ups and downs, some successes and some failures. For years, I have dreamed of becoming a nutritionist and starting my own business; constantly researching and thinking, and in 2015 in finally started doing. I decided to “go big” as they say, and set a lot of audacious goals for myself. Some business goals, some health goals, some personal goals and some fun ones too. Along the way I learned a lot about myself, and three important […]

healthy cookbook

Healthy Cookbook Gift Guide 

Nothing says Happy Holidays like good food, and nothing says happy eating like a good good cookbook.  In no particular order, these are some of my personal favourite cookbooks that are tried and tested in my own kitchen. I assure you this list includes a cookbook for even the fussiest of eaters on your list and something for every single diet type. Or if you are looking for a little inspiration for your own wish list – voila. Happy shopping! 1. &nbs […]

healthy holiday balance

10 Tips for Healthy Holiday Balance

The holidays are my favourite time of year. They are a time for celebration, tradition and some cheeky indulgence. Life is all about balance, and I certainly don’t expect people to deprive themselves over the holidays, but that doesn’t mean you need to go off the rails. Balance is a daily, weekly and monthly measurement, and it is important to keep in mind that there is some balance in balance. For instance, convincing yourself you can splurge for the month of December because you are eati […]

purebread bakery

Red’s Recommendations: Purebread Bakery

To eat bread, or not to eat bread? One of the biggest questions in today’s nutrition community. In fact, it is a topic that we have been debating for years, and I’m sure that it will continue for many more. Historically speaking, bread has been a staple in the human diet for many years. A staple food that people have been eating for generations, made of four simple ingredients; flour, water, yeast and salt. It is a wonder that one simple food, could be oh-so controversial.To be honest, […]

fermented foods

The Benefits of Fermented Foods

Eating live foods is one of the simplest and best ways to kick your nutrition to the next level. Rich in good bacteria, high in fibre and low in calories; fermented foods help keep your gut happy and healthy, and support your immune system. The benefits of fermented foods are plenty, but first let’s understand what these ‘live’ and fermented foods are, and how their nutrient profiles can impact our health.What are live foods?Live foods are those that are considered to be the most bio-avail […]

what $6 can buy

What $6 Can Buy You

I often hear the comment that healthy food is expensive. Perhaps, sometimes it can be, but I want to take a moment to put something into perspective for you, in a very simple example. I often recommend organic eggs to my clients, however I often receive the response; “But they are sooo expensive”. Yup, they are about $6. You know what else is $6? Your last coffee break. For fun, let’s do a shall comparison, shall we?​1 dozen organic eggs =$5.991 Grande Vanilla Latte = $5.19 […]

plant-based protein sources

10 Plant-Based Protein Sources

More and more, I’m finding my clients are looking to include more than plant-based foods in their diet. This is amazing, and ensuring that we are eating more foods made from a plant, and not foods made in a plant, is a great way to improve your health.Eating a well balanced diet can be achieved by a variety of different diet types, however one key factor remains – we must eat a balance of macronutrients. Whether you are vegetarian, paleo, flexitarian or simply looking to eat […]

3 for 3 formula

A Simple Tip: The ‘3 for 3’ Formula

When trying to lose weight and eat clean, the questions of when to eat, what to eat and how much to eat are plenty!What should I eat?​How often should I eat?What times should I eat?How much should I eat?How much protein?How much fat?How many carbs?How many meals?How many snacks?And the list goes on…I get it, it’s confusing. But the simpler that you can keep it, the easier it will be. The “3 for 3” formula is a very simple tool that you can use to help ensure your body is […]

full fat is always best

Why Full-Fat is Always Best

The concept of the importance of eating fat in the diet is difficult for a lot of people to wrap their heads around. I find this is one of the most common and re-occuring conversations I have with clients in my practice, and call it “fat-phobia”. For years, especially in the 70s and 80s, we were trained to think that removing fat from the diet was the best way to go for our health and for weight loss. Low-fat, non-fat and fat-free products lining the grocery store aisles and selling like hot cak […]

lunchbox makeover

Your Lunchbox Makeover

Whether we are scrambling at the last minute the night before or lacking inspiring ideas, lunches seem to be a re-occurring problem for most people. However, a healthy lunch is incredibly important and can help to reduce fatigue, build optimum brain performance and increase energy for the rest of the day. With a few simple tips and tricks you can set yourself up for ultimate success so that weekday lunches (and dinners) are ready in a pinch. So here are 5 simple steps to a healthy […]

pre-race nutrition plan

Your Pre-Race Nutrition Plan

So, you’ve prepped, you’ve trained and you’re ready to go for the big race! Now, only one question remains: to carb load or not to carb load? Unfortunately, although it may sound appealing to eat an extra large plate of pasta or a pizza, it is not going to make you run any faster or any further. However, proper nutrition and hydration will have a big impact on your run, and your pre-race meals are a chance to top-up your tank. The goal of pre-race nutrition is to top up your gl […]

crossfit bytown

Red’s Recommendations: CrossFit Bytown

CrossFit. One simple word, and the fitness camp divides. I’ve always been a really active person. Growing up I played a variety of competitive sports at Regional and Provincial levels, and in CEGEP and University, despite my 5’4 stature, I played basketball. During this time, there was all sorts of training involved. Most of it sports-specific drills, lots of running, and a bit of weight training here and there. It wasn’t until I graduated form University that I realized I needed to find a […]

fueling your runs

Fueling Your Runs

Running, especially any distance greater than 5KM, requires a significant amount of time and dedication to training. With this amount of exercise comes an increased demand on your body for constant tissue repair (muscles, ligament and bone) and refuelling your energy stores.  Therefore it is important to think of yourself as an athlete not just an exerciser!What you eat before and after your training runs and your races can have a huge impact on your performanc […]

wheelhouse cycle

Red’s Recommendations: Wheelhouse Cycle

Great tunes, a disco ball and a sweaty workout with some of the funniest (and nicest) people you’ve ever met – what’s not to love? These are just a few of the reasons that Wheelhouse Cycle makes the #redsrecommendations list as my favourite spin studio in the city!The truth of the matter is that I never really liked spinning. In fact, I took a spinning class about 8 years ago, hated every minute of it and was pretty much scarred for life. Or at least that’s what I thought. The first time I met W […]