12 Portion Control Tips Simple tips to help control portion size. Even with the best of intentions, research shows that many people tend to overestimate their portion size. Whether you have a goal of weight loss or you’re simply trying to fuel yourself more appropriately, being mindful of your portion size can help to ensure…
How to Use the Hunger-Fullness Scale The Hunger-Fullness Scale: What is it and how does it work? The hunger-fullness scale has become an incredibly popular nutrition and intuitive eating tool, however, you may be wondering exactly what it is and what to do with it, so here’s a complete breakdown of the hunger-fullness scale and…
Is it bad to eat late at night? What the research says about eating late at night. You’ve likely heard the suggestion that you shouldn’t eat after 8:00 pm or that eating late at night causes the body to store more fat, but is there any evidence to back up these claims? While the topic…
How To Add Protein to Oatmeal Learn how to add protein to oatmeal with these simple tips. Oatmeal is a healthy breakfast staple but without sufficient protein, it can leave you hungry within a couple of hours. By increasing the protein content of your oatmeal you can help to increase satiety, increase feelings of fullness,…
Serving Size vs. Portion Size The important differences between serving sizes and portion sizes. The terms serving size and portion size are often used interchangeably, however, they are not the same thing and understanding the difference between them can help to bring some clarity to your food choices. Here’s a breakdown of the definition of…
How to Increase Protein Intake Simple and effective ways to increase your protein intake. Protein is an essential macronutrient and an important part of a healthy diet. Protein plays a role in the growth and repair of tissues, the production of enzymes and hormones, and supports our immune health. (1) Whether you’re looking to support…
Fat Loss vs. Weight Loss The difference between fat loss and weight loss. Although the terms are often used interchangeably, fat loss and weight loss are not the same thing. Weight loss refers to a decrease in your overall body weight from muscle, bone, water, and fat, while fat loss refers to weight loss strictly…
21 Healthy Office Snacks Healthy office snacks that taste just as good as they are for you! In reality, “snack foods” don’t exist. You can truly eat any food at any time of the day; however, some foods are a little more convenient to bring to the office than others. Whether you’re trying to get…
How to Lose Weight Without Counting Calories Learn how to lose weight without counting calories or points. When it comes to weight loss, calorie counting is a commonly used and recommended strategy. After all, since the basic requirement for weight loss is a calorie deficit, counting calories seems like the obvious and most effective solution.…
17 Ways to Add Protein to a Salad Learn how to create a high-protein salad with ease. Salads are a great way to add more vegetables and fibre to your diet, however, without a substantial amount of protein they can easily leave you unsatisfied and hungry. Since protein is the most satiating macronutrient, including a…
12 No-Cook Protein Sources Enjoy these high-protein foods without cooking! Too hot to cook? Don’t feel like turning on the oven? No problem. These no-cook protein sources are a quick and easy way to increase your protein intake and create a well-balanced meal with minimal effort. One of the keys to creating a balanced…
18 Pre-Workout Snack Ideas Quick, easy, and healthy pre-workout snack ideas. What you eat before your workout can help to ensure you are well fuelled, improve your performance and help you reach your goals. Exactly how much and what to eat before your workout will vary depending on the time of day, how much energy…
Volume Eating 101 The beginner’s guide to volume eating: what is it and how does it work? If you are someone who wants to consume a full plate or bowl without negatively impacting your health or weight loss goals, volume eating might be a good strategy for you. Here is a complete guide to volume…
10 Post-Workout Snacks Refuel with these healthy post-workout snack ideas! What you eat after a workout can help to optimize your recovery, maximize performance in your next workout and help you reach your goals. Depending on the time of day you workout, you may be able to consume a complete meal post-workout but for the…
22 Healthy Sweet Snacks A list of healthy sweet snacks to help satisfy a sweet tooth! If you’re looking to cut down on sugar but still want a sweet treat, these healthy sweet snacks are perfect for you! Although refined sugar can be incorporated into a healthy diet (it’s all about balance after all), whole…