portion sizes

Portion Sizes 101

The conversation about what to eat is a big one. Eat this, don’t eat this, eat that, don’t eat that – it’s a constant conversation. But the how much, and the quantity of our meals is just as important as what we are eating.  Ensuring you are receiving the proper balance of carbohydrates, protein and fats is very important, and the number of portions an individual will eat at every meal can vary from person to person depending on activity level, age, sex, body size, goals, etc… How […]

the red apron

Red’s Recommendations: The Red Apron

Many times on my blog and in my social media I have shared how I love, and I how important I find it, to shop local and support local suppliers. Whether I am moving to a new city, or travelling to a new country, there is nothing I love more than discovering the shops, restaurants and ‘it’ food places. When we moved to Ottawa I was a little concerned that a smaller city like this one wouldn’t have the best food scene. Luckily for me, I was happily surprised, and can confidently say that […]


The Basics of Macronutrients

Food is fuel. Much like a car runs on gasoline and is held together with various nuts and bolts, our bodies run on food held together by a variety of nutrients derived from your food. Learning the basics of macronutrients is a wonderful step in the right direction to helping get your nutrition on track.  In grade school, we are taught the basics of the four food groups; fruits & vegetables, grain products, milk & alternatives, and meat & alternative. In my opinion […]

80/20 rule

The 80/20 Rule: Getting Started

Hi, my name is Stephanie, I’m a nutritionist and I don’t eat perfectly all of the time.(GASP!)Don’t get me wrong, I’m all about nutrition and eating a balanced diet; I eat real food, I shop local, I eat organic and I do my very best to make the best possible food choices whenever I can. However, there are moments when I throw a little caution to the wind. Why? Because I know I eat well, I like wine, and I want to live my life.When I really began to consider my food choices and put my dietary dec […]

label reading

Label Reading 101

Food has become complicated, there is no two ways about it.  I’m not one for counting calories, and although I am a big advocate for real-food-first,  I realize that is not always the first step for everyone on their nutrition journey. I know it was not mine. When I began the become more health conscious and aware of the types of foods I was putting in my body, the first change I made was reading the labels on my food. At first I found them confusing, but once I understo […]

digestive help

A Little Digestive Help

Gas, bloating, and heartburn – oh my!The concept of ‘we are what we eat’ has never been more evident than with our digestive system.  However, when our digestive system is not working in harmony we become victim to a whole list of unpleasant digestive ‘uglies’.  Gas, bloating, constipation, diarrhea, cramps, IBS, acid reflux, heartburn and so many more digestive issues have become so common we have begun to consider them “normal”. In fact, some have become so normal th […]

juices and smoothies

Juices and Smoothies – Tips & Tricks

I had such a blast at my ‘Juicing & Smoothies’ workshop this past weekend, I am still buzzing with excitement. The group and I talked about the different between juicing and blending, what foods and superfoods to use, and a few simple tips and tricks to get you on your way to green drink heaven! Below are a few of my top tips to get you started when creating green drinks in your kitchen or what to look for when buying them in store. Juice your Vegetables & Blend your Fruit. Of course e […]

prep your pantry

Prep Your Pantry for Success

I don’t know about you, but life can get a little hectic sometimes, and as much as we don’t want it to food can go on the back burner sometimes (no pun intended). We all live busy lives; we have jobs, families, friends, pets, bills to pay, houses to clean, lawns to mow, and activities to do.  It’s understandable that we don’t always have the time to whip up a gourmet scratch made meal every night.  However, setting your kitchen up for success is a great first step […]

organic produce

Guide to Organic Produce

A number of people have been asking me for the Environmental Working Group’s guide to shopping for organic produce at my recent talks and workshops, so here is it! The ‘Dirty Dozen’ list includes the foods that have the highest pesticide loads and therefore should be purchased organic whenever possible. While the ‘Clean Fifteen’ are the produce least likely to contain pesticide residues and therefore conventional versions can be purchased if an all-organic diet is feasible. You can also […]

not so sweet

Not So Sweet

Mary Poppins taught us that a spoonful of sugar helps the medicine go down. Now, I’m a big fan of Mary, so when I learned that sugar is unhealthy it was rather unfortunate news. That being said, the fact that sugar is unhealthy is not new information. For years, we have been hearing it in the news, the paper, online and pretty much any other outlet you can think of. But if we have all heard this information, why are so many people still consuming it like its literally going out of […]

food philosophy

My Food Philosophy

‘What do you eat?’ I get asked this question all of the time. It seems when people hear the word Nutritionist, they want to know what diet I am on and why. In my opinion the word diet is so confusing, and has actually received such a negative connotation. Restriction. Deprivation. Punishment. In reality, all the word diet refers to is what a person is actually eating. ‘Food and drink regularly consumed by a person’ or ‘habitual nourishment’. People are […]