You’ve probably noticed collagen supplements recently gaining popularity and popping up in the supplements section of many grocery stores! Have you wondered why collagen supplements are suddenly so popular? In this article I will explain what collagen supplements are, where they come from and the pro’s and con’s of supplementing with collagen!

What is Collagen?

Collagen is a protein that is abundant in both humans and animals. Collagen supplements usually come in the form of hydrolyzed collagen (or collagen peptides). Hydrolyzed collagen is a broken-down form that is easier for the body to process and absorb.

3 Main Types:

There are 3 main types of collagen used in supplementation, each of which can have different functions in the body. Type I collagen is abundant in animals and is a structural component of skin, ligaments, bones and connective tissue. Type II provides joint support and is found in cartilage. Type III is found in the extracellular matrix of internal organs and the skin. Ty...

Well it’s not a new concept to hide those pesky vegetables into foods. Moms have been doing this for years, and I learned that the trick is to not tell anyone that you hid nutritional goodness into the dinner meal.
Momming is hard enough just getting through the day, and to add making sure that your kids are getting all the nutrition that they need to grow and develop can be overwhelming.
Picky eating is so common among children but lucky for you, so is their love for Mac and Cheese!
Sure it would be amazing if your child would just straight up eat a stalk of broccoli (stay tuned for our blog post on “The Division of Responsibility”) but in the meantime it would be great to get some quality vitamins, fiber and protein into those growing bodies while fueling their daily activities and free play!
Now Mac and Cheese is pretty much a sure bet for most kids so making this meal a well balance nutritional one is a no brainer.

Ingredients:

4 Cups whole wheat pasta
1/2 Butternut Squash
1/2 Cauliflowe...

How to Choose a Sports Drink

Sports drinks can play an important role in performance and recovery by replenishing water and electrolyte losses from sweat and to provide you with a fuel source.  First it is important to know if you fall within the category that would actually benefit from using a sports drink. If you are just hitting the gym for 60 minutes and you don’t have another training session or race after  you can most likely replace your losses with a snack and glass of water.If you are doing high intensity training for more than 60 minutes or have multiple training or race events in one day a sports drink may be crucial to replacing your losses and aide in optimal performance and recovery. So if the latter describes you it is important to make sure you choose the right sports drink that works for you.

The main ingredient is sports drink is water and that is because you can lose a lot of water through sweat. Individuals who train outdoors in the heat or who wear a lot of spo...

Move over cauliflower rice, we have another vegetable with a identity disorder and tastes great imitating a potato!
I am a huge kohlrabi fan, like really, it’s soo good raw with hummus or a chili lime mayo, and it’s even better in a salad with some apples.

So when I was at the grocery store the other day, the cashier rang through my kohlrabi and she asked me how I like to eat it. I listed the usually suspects: raw, in a salad, blah blah. She looked at me with genuine disappointment and said “yea that’s what everyone says, no one ever cooks it.”
Well.....that sounded like a challenge to me! True, I rave about this veggie all the time and I’ve never even tried to cook it, I felt like a fraud.
So obviously I came home that night and chopped up my kohlrabi into fingerling fries, drizzled them in a bit of oil with some pepper and thyme and bake at 350F for about 30 minutes. Well let me tell you, kohlrabi fries are delicious and taste like the perfect mildly starchy side dish.

Kolhrabi is a m...

OMEGA 3s are long chain polyunsaturated fatty acids well known for their role in heart health. The 3 main type of omega 3s are:

• α-linolenic acid (ALA) , essential fatty acid found in plant oils such as walnuts, canola oil, hemp oil,chia seeds, flaxseeds

• eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in seafood such as salmon, sardines, trout, oysters, shrimp,mackerel

. HEART HEALTH:

• Early research in the 1990s showed a strong link between supplementing with Omega 3s and reduction in cardiac death and stroke however more recent studies have shown mixed results. Recent research shows inconclusive evidence on omega 3 supplements and risk of cardiac death. The results from research completed in the 1990s  compared to present research may be skewed due to increased use of heart disease medications and or increased awareness of heart healthy eating. The overall consensus is that omega 3 supplements can lower your blood triglyceride level (risk factor for strok...

February is heart healthy month and we want to take this opportunity to raise awareness. Heart Disease is the second leading cause of death in Canadians and 1 in 12 Canadians are diagnosed with Heart Disease. The good news is that 80% of premature heart disease and stroke can be prevented by changing things that are in your control. Reduce your risk of heart disease by being physically active, limit alcohol use, avoid cigarette use and eat a heart healthy diet (1).

A heart healthy diet is low in processed foods, low in sodium, rich in fruits and vegetables and rich in unsaturated fatty acids that can improve blood cholesterol levels.

SALT: Some people are more sensitive to salt than others- these individuals are at higher risk of hypertension (high blood pressure) when consuming too much salt. The majority of the salt we consume comes from ultra processed foods (canned soup, fast food, packaged sauces, processed cheese, processed meats). Reduce your intake of salt by limiting ultra proce...

Feb 1-7 is Eating Disorder Awareness week and with the prevalence of eating disorders being on the rise this conversation can't wait! 

An Eating Disorder (ED) is a mental illness that include severe disturbances around eating behaviours and body image. An ED is not a phase, diet, or lifestyle. Eating disorders have  the highest mortality rate of any psychiatric illness and over one million Canadians suffer from an ED (1). It is also estimated that 10% of individuals with Anorexia Nervosa will die within 10 years of the onset of the disorder (2) These are shocking statistic that should not be taken lightly which is why we want to raise awareness on the severity of Eating Disorders and how we can play a role in prevention.

Be part of the movement for preventing eating disorders by being a positive role mole in your community. First recognizing that health and wellbeing comes in all shapes and sizes, see people for who they are not their size. Compliment others on their personality traits...

Are you confused about nutrition? So is everyone else! In today’s world everyone is handing out nutrition advice whether it is on Facebook, Instagram, at the gym, in the workplace or at family gatherings. Does any of this advice make you feel overwhelmed, guilty or depressed about your current food choices and eating habits? If yes, then you are talking to the wrong person.

A Registered Dietitian is uniquely trained and qualified to help you as an individual navigate your own health, nutrition and wellness goals. First let me say if you don’t know, a dietitian is not a nutritionist. In the Province of BC anyone and I mean ANYONE can call themselves a “nutritionist” as this title is not protected. Qualifications when it comes to nutrition are varied and there are a lot of different titles: nutritionist, nutrition expert, holistic nutritionist, wellness coach, licensed nutritionist, personal trainer, nutrition coach ect. These professionals have varied degrees of training; from no formal...

What do you think of when you hear the word Creatine. Is it Arnold Schwarzenegger in the 60s or a supplement that only Olympic weightlifters would consider? While there might be some truth in that assumption, the benefits of creatine extend far beyond what you may think.

Before we get into what performance benefits creatine offers, lets go over where it comes from and what it does. Creatine is a naturally occurring non-protein amino acid compound found in red meat and seafood. This little compound plays a big role in energy availability, especially during anaerobic activity (think high intensity bursts like sprinting or weightlifting). Creatine also has an antioxidant role by reducing the production of reactive oxygen species (ROS) formation during anaerobic activity (1).

 The benefits of creatine supplementation are substantial and include increased muscle mass, enhanced energy production, increased anaerobic threshold, increased work capacity, enhanced recovery, and increased single &...

Tasty balls 

These snack size balls are  quick and easy to make, freeze well and are delicious! They are energy rich which make for the perfect on the go snack for hiking, snowboarding skiing, snowshoeing or anything in between. 

Ingredients: 

1/2 cup smooth peanut butter

1/4 cup maple syrup or honey 

1 TB spoon cocoa powder

1/3 cup hemp hearts 

1/3 cup oats 

1/3 cup unsweetened coconut

1 TB spoon vanilla 

Directions: mix all ingredients into a large bowl, form into balls! Store in refriderator or freezer 

Makes approximately 19 balls 

Nutrition info (per 2 balls) : 174 calories , 6g protein , 10 g carbohydrates , 12 g fat 

Enjoy!