The school year is coming to an end, and you know what that means…summer vacation! With pool parties, days at the park, and summer camps just on the horizon, it can be tricky to find time to come up with nutritious snack ideas for the kids. To give you a bit of a leg-up on […]

Did you know that every hour somewhere in the world, a discovery is made that helps us learn more about cancer? Well, researchers recently learned something new that could impact the way we treat the most common type of breast cancer. A team of top scientists has published their findings about a fascinating dietary link, and […]

Did you know that Valentine’s Day isn’t the only “heart holiday” you can celebrate in February? It’s also heart month! And, what better way to recognize it than to learn how to protect one of your most valuable organs. Every hour about 12 Canadians die of heart disease, making it the second leading cause of […]

There’s been a lot of buzz surrounding Canada’s food guide this week, as a new and improved version was released on Tuesday featuring some pretty big changes. The new guide takes a revolutionized approach to both the foods we eat and how we should be eating them, and it has been met with mixed reactions […]

Nutrition plays an important role each step of the cancer journey. Good nutrition can help you maintain your body weight, decrease the risk of infection, improve your strength and energy, and assist your body in healing. Everyone’s journey is unique and so are the symptoms they experience. Nausea, vomiting, loss of appetite, dry mouth, bloating, […]

Now picture this: you pressed snooze on your alarm clock one too many times and you’re running late to work. The last thing on your mind is getting a nutritious and balanced breakfast. Sound familiar? Well, you’re not alone! Nearly 40% of Canadians skip breakfast each and every single day. Unsurprisingly, a lack of time […]

Our guest blogger today is Nasser Yassine, one of my amazing co-workers and a fellow Registered Dietitian and Certified Exercise Physiologist. Nasser enjoys spending time outdoors and eating different types of ethnic cuisines.   With warmer days on the horizon, Canadians are spending more time outside and moving more. If you are a weekend warrior, […]

  Spring is in full swing – the weather is improving, the days are getting longer, and our fruits and vegetables are more flavourful! We are lucky to have access to almost any fruit and vegetable all year round. However, seasonal produce has many benefits including lower food costs, better flavour, a wide variety and […]

    Smoothies are refreshing, convenient and nutritious meals or snacks on-the-go. One of my favourite things about smoothies are the endless possibilities! Not to mention, they’re a great way to use up the odds and ends left over in your fridge or freezer. To be honest, this is how I came up with my berry […]

Does anyone else feel a slight twinge in their chest when you’re forced to throw out food that’s gone bad? Watching it fall into the garbage or compost is like watching all of its potential being thrown away! Of course, it’s not easy on our wallets either. However, there are some strategies I would like […]

It’s that time of the year again! With the New Year often comes a desire for a fresh start or just change in general, and so you’re probably starting to hear conversations about New Year’s resolution plans amongst your family, friends and co-workers. Common themes seem to arise year after year, and we all know […]

Festive music fills the stores, lights are strung all over the city and your monthly calendar seems to be filling up quickly; that’s right the holidays are here! My biggest holiday indulgence: baked goods. As December edges along, the sweet smells of gingerbread and peppermint fill my kitchen. However, the rising temptation for sweets and […]

Let’s talk fibre. Recently, fibre has become one of the most talked about nutrients in food blogs and food guides alike. It’s an essential nutrient, but does anyone really get enough? Canadian adult women need 25 grams per day and adult men need 38 grams of fibre per day[1]. However, most Canadians only get half […]

Every Halloween, kids get decked out in their favourite costumes and prepare for the trek around the neighbourhood with one thing in mind: candy…and more candy! In October alone, Canadians buy more than $355 million worth of candy for this much anticipated holiday1. While dentists may rejoice, parents recoil at how much candy and chocolate […]

Food colouring can add that essential touch to perfect the look you are going for, especially for baked goods and treats. Food dyes are commonly found in many foods we eat, without us even knowing. Think bright orange cheese puffs, colourful fruit roll-ups, juices, and even many ice creams. The concern is that we’ve realized food […]

Last year I had so much fun creating my Healthy Halloween Treats blog post, that I couldn’t resist making another one this year! I hope you enjoy these simple, fun and healthy Halloween treats that are kid and adult-friendly (just ask my co-workers who got to try each recipe!) If you try making them at home, […]

With summer coming to an end, this can only mean one thing for parents: back to school madness! Between early mornings and shuttling kids to soccer practice and music lessons after school, making time to prepare nutritious and delicious meals for your children may seem nearly impossible, not to mention trying to adhere to the […]

Summertime is synonymous with patio drinks, barbeques, pool parties and other indulgences that arise when the good weather shows up. These temptations may make it more difficult to stay healthy during the summer months. Whether you’re at home or taking some time to travel this season, here are 5 helpful tips on how to stay […]

Summertime is finally here, and for me that means weekend trips to the local farmers’ market. The farmers’ market is a great place to buy local produce, fresh herbs, legumes, grains, cheese and more. Best of all, you’re always guaranteed to find the freshest of what’s in season! With an abundance of fruits and vegetables […]

What are Meatless Mondays, you ask? This decade old concept suggests planning a meal without meat one day a week: Mondays! This campaign originated out of John Hopkins Bloomberg School of Public Health and has since expanded to 44 countries around the globe1. The goal? To improve human, animal and environmental health through reduction of meat […]

Smoothies are refreshing, convenient and nutritious meals or snacks on-the-go. One of my favourite things about smoothies are the endless possibilities. Not to mention, they’re a great way to use up the odds and ends left over in your fridge or freezer! To be honest, this is how I came up with my berry beet […]

Have you ever tried quinoa? Do you know how to cook it? Did you know that NASA considered quinoa as a desirable food for long-term space flights back in 1993? Well, neither did I! Read on to discover more about this popular food. Over the last few years quinoa (pronounced keen-wah) has become quite popular […]

This nutrient packed creamy fruit, also known as the alligator pear, is an amazing addition to your diet! Read on for tips and tricks for choosing, ripening, opening and using avocados. Avocados are rich in healthy fat, vitamin E and fibre. They can act as “nutrient-boosters” by helping your body absorb fat-soluble vitamins from other foods […]

I hope you had a very happy holiday season and a memorable 2016! With the start of the New Year, many of you may be reflecting on what you accomplished in the past year and what you would like to achieve in the upcoming months. I commonly hear from clients that they would like to […]

Skip the endless baking this holiday season and tempt your friends and family with some healthy treats. Impress your guests by turning everyday ingredients into a festive celebration of food! The following recipes are the perfect addition to a holiday gathering, party, breakfast or potluck. Festive Pitas These trees may be miniature but their nutrient […]

With fresh snow on the ground and decorations aplenty – it’s holiday season, and that means sweets and treats wherever you go! Whether you are walking through the mall, visiting with family and friends or at work – temptation seems to present itself quite frequently this time of year. But, with a little planning and […]

It’s November and you know what that means… cold season is among us! Nothing is worse than catching a bad cold – sore throat, low energy, runny nose and the list goes on. In order to prevent getting sick, it’s important to make sure your body is well prepared to fight off any bugs that […]

With the end of October approaching, Halloween is on most children’s minds. There is excitement around costumes, decorations and the endless amounts of sugar-loaded treats that are to come. Take the opportunity to teach your children that treats come in many different shapes and sizes! These recipes are sure to get your children (and yourself) […]

October is finally here which means it is pumpkin season! At this time of year, we find ourselves surrounded by pumpkin-flavoured treats such as pumpkin bread, muffins, cookies, pie and lattes. A lot of the time, these pumpkin treats are filled with added sugars, unhealthy fats and empty calories. Although, pumpkin itself is a healthy […]

The summer has flown by and it’s now September! The thought that commonly comes along with this month is, what will I pack the kids for lunch this school year?! I’m sure most of you have experienced the packed lunch coming home uneaten or hearing (or not hearing) that it ended up in the garbage […]

With the extremely warm weather on the rise, it’s a helpful reminder to stay hydrated! Hydration is important not only during the summer months, but throughout the year. Water is one of the most essential nutrients for health and it is key for all body functions. The human body can’t survive without water for more […]

April is an exciting month to take control of cancer for several reasons: It is the National Cancer Control Month April 7th is World Health Day I will be launching the 1:1 Nutrition Coaching program here at the Ottawa Regional Cancer Foundation! In the spirit of National Cancer Control Month I decided to write this blog […]

Does sugar feed cancer? This is one of the most common questions in the world of nutrition and oncology. The short answer to this question is no, sugar does not feed cancer. Read on to find out more! Every cell in the body requires sugar (glucose) for fuel, including cancer cells. The sugar comes from […]

You may have heard the term antioxidant and if so, you most likely heard it in the same sentence as cancer prevention. But, how do antioxidants really work? Antioxidants are naturally occurring molecules found in certain foods. They protect your body’s cells from damage caused by harmful molecules called free radicals. Free radicals are formed […]

I’m sure you can recall a time when you were told to eat your vegetables and fruit. But have you ever asked yourself Why? Why are these foods so important to my health? Vegetables and fruit are packed full of vitamins, minerals, antioxidants and fiber, all known to help reduce your risk of chronic disease […]

My name is Emily Fitzgerald and I have recently had the pleasure of joining the team at the Ottawa Regional Cancer Foundation. As this is my first blog post, I would like to take the time to introduce myself and explain my exciting future plans as the Nutrition Coach! I grew up in a health […]