Easy Chia Pudding

Chia seeds are a powerhouse of nutrition. They are rich in plant based omega 3’s, iron, magnesium, calicum, thiamin (B vitamin), manganese and a great source of fibre.

The fibre chia seeds contain is very gentle on the digestive tract and actually helps promote healing. This fibre is mucilaginous which helps soothe an inflamed digestive system the same way alo would soothe a burn. The other ingredients in this pudding are also beneficial for your health.

Collagen powder: amino acids in this powder help heal and repair body tissues including the digestive tract. It is also beneficial for hair, skin, nails and connective tissues. This is a great powdered collagen to add.

Cacao powder: raw, unprocessed cacaco is rich in magnesium and fibre as well as antioxidants.

The Recipe:

  • 1/2 cup whole chia seeds
  • 1 1/2 cups non dairy milk (I like using coconut or oat)
  • 1 tsp of real vanilla extract (I use Simply Organic)
  • 2 tbsp maple syrup
  • 2 tbsp collagen powder
  • For a chocolate version, add 1/4 cup raw cacao powder and an additional 1/4 cup of milk

You can top this pudding with berries, seeds, nuts, granola, coconut, hemp, more chia seeds, coconut cream, whatever you’d like! Makes a great option for breakfast or snacktime. It keeps for several days in the fridge.

This pudding also travels well so packing it for yourself or your child(ren’s) lunches is easy. Just make sure your container has a lid that seals well. Small mason jars work best for this as the lids screw on and there’s no risk of spilling. Bonus, they’re glass and you don’t have the nasty chemicals found in plastics.

Oatmeal Breakfast Cookies

Who doesn’t love cookies for breakfast? The reason these cookies are great for breakfast is that they are full of nutrient dense ingredients and free of refined sugars. They can be enjoyed as an afternoon or after day-care snack as they are great for kids too. Since they are also nut free, they are school safe.

As an adult, I’ve never really enjoyed very sweet things. This goes for cookies as well. I will always prefer an oatmeal-seedy-chunky cookie over something very sweet.

When I was making these cookies I wanted to keep them egg-free so that the recipe could be vegan. The cookies overall are very allergen friendly as they are:

  • Egg free
  • Gluten free
  • Nut free
  • Dairy free* (if strictly coconut oil is used)
  • Sesame free
  • Peanut free
  • Soy free

They remain soft and chewy after baking and will keep this texture once they are refrigerated. They can also be frozen and thawed out the day prior to eating.

Not the prettiest picture but this is what the dough will look like once everything is mixed

Some of the nutrient dense ingredients used in these cookies include:

Chia seeds: very good source of omega 3s, iron and fibre

Pumpkin seeds: source of magnesium, protein and other trace minerals

Oats: oats are a source of fibre called beta-glucans that can help support healthy cholesterol levels

Banana: rich in potassium, fibre and a source of vitamins and minerals. The banana also helps naturally sweeten the cookies while boosting the nutrition

OK, let’s make them!


  • 1/4 cup water
  • 2 tbsp ground flax seeds (also known as flaxmeal)
  • 1/2 cup ghee (ghee is lactose free but not vegan as it is derived from butter. You can use coconut oil in place of this to keep it dairy free)
  • 1/2 cup cococnut sugar
  • 1 tsp vanilla extract
  • 2 cups gluten free oats (I used One Degree as they are rountinely free from glyphosate a.k.a roundup)
  • 1 banana
  • 1/3 cup pumpkin seeds
  • 2 tsp cinnamon
  • 1/4 tsp salt
  • 2 tbsp chia seeds
  • 1/2 cup dairy free chocolate chips (I use this brand so they remain dairy and refined sugar free)


  • Preheat oven to 350°F. Line two baking sheets with parchment paper. 
  • Combine water and ground flax. Set aside for 5 minutes. This will create a flax egg. 
  • In a larger bowl mash the banana (using a fork is fine). Add the ghee (or coconut oil) coconut sugar and vanilla. Whisk together. Add in the flax egg. Whisk until combined.
  • Combine oats, cinnamon, salt, pumpkin seeds and chia seeds. Stir. Add to wet ingredients. Fold everything together. Add in chocolate chips. Fold again just until combined.
  • Use a 1/8 cup measuring cup to scoop cookies. Alternatively you can use a small ice cream scoop or place 2 tbsp of dough at a time into your hands and manually form the cookies. Place on lined baking sheets and flatten slightly. 
  • Cookies will not expand or spread out so don’t worry too much if they are close together.
  • Bake 12 mins. Allow to cool on pans and refrigerate after they are cool. 
  • Yields 16-17 cookies. 
The cookies wil look very similar to this after baking as their shape will not change

  ©Vibrancy Health Solutions, 2019

How YOU CAN reduce waste

There is a huge movement right now to reduce the amount of waste we produce. You might be familiar with the #zerowaste movement where people strive to live a completely waste free life. I respect and admire those who do live a zero waste life as it takes a lot of planning especially in the early stages. I think any efforts to curb waste production should be celebrated whether you swap plastic wrap for beeswax wrap or trade your plastic straw for a metal one, you are doing your part to help the planet and our future generations.

In the city I live, as of October 1st 2019, each household will be allowed just one bag of garbage. We can have unlimited compost and recyclable products but just one bag of household waste. To some, this might seem like an unattainable feat. “How will I ever reduce my household garbage to one bag”. I’m here to tell you it is possible. It needs to be approached in steps, to make it manageable. One easy swap that will save you plenty of plastic/packaged waste is composting. If you are throwing produce waste/scraps into your regular garbage, STOP NOW.

To reduce waste, start composting…

Compost bins are readily available from your municipality or a local hardware store. Compostable and paper liners are also available for these bins. Any and all food waste can be thrown into these bins. Vegetable peelings, onion skins, strawberry tops etc. What I do, which actually even reduces my compost waste is save those veggie scraps for soup broths. Saving carrot peelings, ceelry tops, garlic skin, onion skin and putting them into the freezer. I then use these frozen scraps to make soup broths with. I get a meal out of the otherwise scraps.

Another easy way to reduce plastic waste is to buy your dry goods from a bulk food store.

To reduce waste on pakcaged items, buy from bulk food stores.

Bulk Barn Canada offers a reusable jar program at all their locations across the country. Bring in clean jars (can be a leftover salsa jar or pickle jar) or cloth bags and have the cashier weigh them for you once you arrive. The weight of the jar will be deducted from the final weight of the filled jar. That’s it! Once they are weighed, you are free to shop, filling the jars with any dried goods you would normally purchase in a package and check out as usual.

  • Pasta
  • Cereal and granola
  • Beans and legumes
  • Rice and other grains
  • Spices
  • Coffee
  • Tea
  • Flours
  • Nuts
  • Dried fruits
  • Popcorn
  • Baking needs
  • Chips
  • Chocolates
  • Candy
  • Etc, etc, etc

To reduce waste when storing foods, use plastic alternatives.

Another easy swap is using beeswax wrap (cloth) to cover foods instead of plastic wrap and aluminum foil. There are many varieties of beeswax wraps available. You can also find local producers of the product at your local farmers market or downtown shops. I have been using this brand and find it works excellent. I’ve used it to wrap cheese, watermelons, sandwiches, vegetables and bowls and plates of leftover food.

Silicone zip bags are another alternative to replace buying plastic bags to pack kids lunches. They are washable and reusable and available in multiple sizes. This is one option available. In addition you can also find reusable and non-plastic versions of the below.

  • Straws
  • Drink boxes
  • Water bottles
  • Coffee travel mugs
  • Produce bags (for grocery shopping)
  • Lunch containers
  • Lunch bags

Well.ca actually has a section called “Kids Litterless Lunch Products” for shopping back-to-school waste free.

To reduce waste when buying groceries, bring reuseable bags.

Shopping at a big-box grocery store might appear challenging if you’re trying to reduce waste but it’s amount small actions having a big impact. First, bring your re-usable shopping bags with you. It’s handy to always keep a couple in the trunk of your vehicle in case you find yourself forgetting or making an unexpected trip. The second is to purchase mesh produce bags to take your fruits and veggies home in. There is no reason the plastic bags at the grocery store need to be used. Those are typically single use plastic meaning the sole job is to get your produce from the store to your fridge and then it is thrown away. Plastic doesn’t break down I might add. I have just been leaving my produce loose and so far so good. It makes no difference to the cashier when the produce is weighed (unless you have a dozen of something; harder to wrangle). I usually keep a separate reusable bag for my fruits and veggies to they don’t get squished but each time I do that, saves me at LEAST 5 plastic bags.

So, you’re composting, have your dried goods from your trip to bulk barn, you have all your produce and now the trickier part, your meat and dairy. Shopping waste reduced versions of meat and dairy can be tricky but can be done if you’re willing to try. First, lots of milk comes in glass especially when you shop at a health food store. This glass can typically be returned for a deposit or you can keep it and reuse it yourself for storage. Otherwise, be sure to check if the carton is recycable. Some have plastic coatings that make them waste.

Cheeses and meats would need to be purchased from a delicatessen as they are typically not packaged. Yes, they wrap the products in plastic once you make your purchase but if you have a relationship with you local deli, they may let you use your own container to bring the food home in. Now, if you don’t, don’t worry. Most deli counters use a paper that can actually be composted. If it has been waxed or oiled, it can be composted. Yes, I know the above are not waste free but they are waste reduced and remember, it’s about making small steps to reduce your overall production of garbage.

We don’t need a handful of people doing zero waste perfectly. We need millions people doing it imperfectly.

Anne-Marie Bonneau, Zero Waste Chef

When you start actively reduicng your waste, you might notice you begin to eat healthier. The reason for this is just about all processed foods come in lots of plastic and excess packaging. When you reduce waste, you naturally begin to buy more whole foods to replace these (or buy wate-free versions from Bulk Barn).

A quick summary to reducing your waste…

Reduce food waste by:

  • composting
  • juicing (produce that might be on it’s way to the garbage in a day or two)
  • baking
  • making soups and broths
  • not making more than you need
  • not purchasing more than you will consume
  • using produce storage bags to keep produce fresher longer

Reduce plastic waste by:

  • using a reuseable waster bottle
  • using a bamboo toothbrush
  • using silicone storage bags
  • using glass storage containers
  • using glass or metal straws
  • buying dry goods from bulk food stores
  • avoding single use plastics

Reduce other waste by:

  • using dryer balls instead of dryer sheets
  • use fabric cloth to remove makeup instead of wipes
  • continue rethinking your choices
  • refuse single use plastics
  • reuse everything you can
  • refurbish and repair everything you can before buying new
  • repurpose (fabrics, furniture etc)

Follow me on Instagram (@vibrancyhealthsolutions) and share how you reduce waste


Count your chemicals

I have noticed a particular “keto” snack food popping up on Instagram lately. Not in an ad, but rather my local stores are promoting the fact that they have brought this keto snack to their shelves. I will preface this by saying I live in Northern Ontario where it seems everyone is on some version of a “keto” diet. I hear others talking about their latest keto recipes quite often while I’m grocery shopping. My thoughts on keto are very similar to these. As with any new food product, keto or not, I always read the labels.

My earlier posts on food labels shed light on how important actually reading labels can be. We are presented with health-washed information on a regular basis and can easily fall prey to it. The producer of this keto snack does not claim keto on their packaging but does use the keto hashtag on all their Instagram posts. During my search it appears the stores that bring the product in are either keto focused or have a large keto customer base.

So what is this keto snack food? It contains 6-7g of fat, 0-1g of carbohydrate and 11g of protein per 20g serving and the company has listed on their website (verbatim) “we use the freshest ingredients with no preservatives” which I found interesting as the snack food is pork rinds. Yes, pork rinds. Pig skin, deep fried in lard and covered with salt and spices. Keto, sure. Nutritious, no.

While its true animal hides are rich in collagen, ones that have been deep fried are no longer beneficial to consuming. The fact that they are claiming not to use any preservatives really intrigued me so I read over their ingredient labels. They offer a variety of flavours and you better bet I found not only preservatives but flavour enhancers and artificial colours too.

Some of their “fresh” ingredients include:

  • Dextrose (sugar, likely from GMO corn)
  • Toasted soya flour
  • Maltodextrin (likely from GMO corn, can negatively impact gut bacteria)
  • Hydrolyzed soy protein
  • Torula yeast (another name for MSG)
  • FD&C Yellow #6
  • FD&C Red #40
  • Modified food starch
  • Sodium diacetate (controls mold and bacteria in foods a.k.a a preservative)
  • Mono sodium glutamate
  • Disodium inosinate (similar to MSG)
  • Disodium guanylate (simialr to MSG)
  • Hydrolyzed vegetable oil
  • Caramel colour E150 (not in the same category as food dyes but can cause stomach upset)

The crazy thing to me is, people are going wild over these. One look through the Instagrams of the producer and the stores that carry it and you’ll see tons of excited comments and emojis. Clearly, those interested in this product do not care about the lack of micro-nutrients and the artificial, processed ingredients. The simplest offering is a plain flavour which contains none of the above ingredients, just pork, lard and salt.

Now, I did come across one flavour (ketchup) that had a special note beside it informing consumers that as of April 2019, they removed the Red dye #40 from their seasoning to replace it with more natural ingredients (beet powder). There is mention of them chaning their formulas as time permits. I can only hope this is coming from a place of education on their part and if not, hopefully consumers pressured them to clean up their product. As consumers become more educated, producers will be forced to shift with the demands and change their products.

Remember, if something comes in a package, you have to read the labels to find out what you might actually be consuming. Count your chemicals.


The Benefits of Rhodiola

Rhodiola is a powerful adaptogen. Adaptogens are herbs that help balance our bodies especially during times of stress. There are many many herbs that can be used to balance the body’s stress repsonse, one of them (and my favourite) is Rhodiola.

Rhodiola use dates back thousands of years. The Vikings, for example, used it for endurance and strength during their voyages. Russian olympians used it to improve their performance and the Greeks used it to increase strength for battle. The common theme among all these uses is enhancing energy and stamina, endurance, mental performance and over-all well being.

Rhodiola grows in cold climates. It can be found in Eastern North America, Northern Europe and Asia. It grows on mountains and at high altitude.

Using Rhodiola for energy

Due to Rhodiola’s ability to balance the body, it is excellent for energy support especially during times of stress. Rhodiola promotes over-all well being and helps to increase mental accuracy. You might find rhodiola in some adrenal support supplements .

Using Rhodiola for stress

Rhodiola has been found to increases levels of certain neurotransmitters that help improve mood. These include serotonin, dopmaine and norepinephrine. An improvement in mood is beneficial when we are dealing with stress. Because rhodiola also helps enhance over-all well being and mental performance, it is used during times of stress either on it’s own or in an adrenal support formula.

Using Rhodiola for performance

Rhodiola is effective for physical performance. I loved using Rhodiola when I was running long distance. I found it helped with my energy and stamina and gave me the mental focus I needed to continue. Rhodiola helps to improve how our muscles use oxygen (increases the rate) and helps to reduce cortisol levels. Exercise is a form of physical stress on our body and cortisol levels naturally rise when we exercise. Rhodiola helps keep it balanced to improve your performance and recovery.

Could you be iron deficient?

Are you constantly tired? Do you feel weak? Do you have brittle nails and hair? What about shortness of breath or weak concentration? If you answered yes to any of these, you might be iron deficient (or anemic, just keep reading) and not even know it. Did you know iron deficiency is one of the most common nutrient deficiencies in the world? Iron is a vital mineral and here’s a few reasons why.

Carries oxygen in our blood…

Two thirds of our bodies iron is found in red blood cells and is referred to as hemoglobin. In muscle cells, it’s referred to as myoglobin. (Naka Herbs, Web. 2008). Hemoglobin is a protein that transports oxygen throughout the body, delivering it to our tissues, and in order to do this effectively, requires iron.

Required for enzymes…

Iron is a building block for many enzymes including those required for our metabolism. Iron is also important for the creation of neurotransmitters in the brain. Neurotransmitters are chemical messengers that send signals from one neuron to another.

Important for the growth of babies and children…

Iron is needed for proper metabolism and blood supply as children grow. Iron is needed to deliver oxygen to their growing bodies. Demands of school, sports and clubs pushes their mental and physical limits, requiring more iron.

Lost in athletes and menstruating women…

The need for oxygen is higher in athletes and those who are physically active. Because iron is needed for hemoglobin to carry oxygen, those who are physically active need more iron. Myoglobin, in our muscles, also requires iron. Iron can be lost during physical performance in sweat and hemolysis (the breakdown of red blood cells) cited here. Women loose blood monthly during menstruation and so, have higher iron needs than men. This is especially true for female athletes.

Vegetarians and vegans needs more iron…

Iron found in plant foods is referred to as non-heme iron. Animal iron is called heme iron and has a higher absorption rate than non-heme. Non-heme iron has a very low absorption rate and is further impacted by certain substances in these plant foods. Phytates, oxalates, polyphenols and phosphates all inhibit iron absorption. Phytates are found in nuts, legumes and soy. Oxalates are found in spinach, rhubarb and beets. Polyphenols are compounds found in tea, red wine and coffee. Phosphates are found in sodas, which should be avoided anyway, due to their lack of nutritional value and high sugar content.

More is needed during pregnancy…

During pregnancy, the need for iron increases to help build the blood supply needed for the placenta and growing fetus. Blood work is done early in pregnancy to check iron levels and then again after 24 weeks to re-check. The iron is checked again as typically women have enough stored iron (ferritin) to last about 6 months. For this reason, it is not only important to take an iron supplement during pregnancy but also before pregnancy to ensure adequate iron stores and hemoglobin levels. Typically, the range for hemoglobin levels during pregnancy (and women in general) is 120-160 g/L. Around 6 months (24 weeks) typically a drop is seen to below 120g/L.

During this first pregnancy, I chose to take New Chapter’s Perfect Prenatal™ both before, and during. My hemoglobin levels were measured somewhere around 13-16 weeks (can’t really remember) and they were 140g/L. Right within the normal range. They were measured again at 26 weeks and my levels were 135g/L. Hardly even dropped! I will also mention, I follow a plant-based diet so the iron I am typically consuming is non-heme.

Lack of iron leads to deficiency…

When not enough iron is consumed, we don’t have enough in our hemoglobin and begin to experience iron deficiency symptoms. The first stage of iron deficiency is called “iron depletion” followed by “iron- deficiency without anemia” and the final stage is “iron-deficiency anemia”. The below symptoms can be seen in iron-deficiency anemia but also might be seen in earlier stages of iron deficiency.

  • Shortness of breath
  • Brittle nails
  • Brittle hair
  • Extensive hair loss
  • Weakness
  • Tiredness
  • Easily bruised
  • Dark circles under the eyes
  • Pale skin
  • Cold hands and feet
  • Poor concentration
  • Heavy menstruation

Iron deficiency can also occur with sub-optimal intake of certain vitamins such as B12 and folate. When this occurs, the shape of hemoglobin is altered and its ability to carry oxygen is impaired. This is referred to as vitamin-deficiency anemia. Anemia can also be a results of genetic conditions.

If you suspect you might be iron deficient, speak with your primary care provider and have your blood work done. Not only should you have your hemoglobin tested (the primary go-to) but your ferritin levels (which measure the amount of iron your body has stored) should be tested as well. The reason is, as our hemoglobin levels drop, our body pulls from our back-up supply; what has been stored in our body. So in theory, you could have normal hemoglobin levels but your stores could be close to depleted meaning in a few short months (or weeks depending on your activity level), you’ll likely experience more symptoms and they will be more severe.

To correct an iron-deficiency anemia, you can supplement with iron. When choosing an iron supplement, be sure to select one that is non-constipating as this is an unfortunate side-effect of many irons on the market. Some of my favourites that I have used personally include Floradix/Floravit, Blood Builder and Vital F. It’s also best to use this under your primary care providers supervision as you can in fact, consume too much iron. They might suggest a protocol that includes cycling off the iron every few months, have you take as the bottle directs, or change your dose entirely. This is why it’s best to know your numbers before you begin supplementing.

As with any other health concerns you might have, always do your research and speak to your most trusted health care provider to determine what is best for your individual needs.


Why Are We Consuming Food Dyes?

Everyday we have to make food decisions for ourselves and for our families. Products marketed to children (typically convenience foods) are always highly processed and full of sugar and artificial ingredients. This morning, I was scheduled for my routine Glucose Tolerance Test to screen for gestational diabetes as I’m almost 27 weeks pregnant as I write this. I had educated myself ahead of time and knew the “orange drink” would contain artificial colours a.k.a food dyes. I didn’t want to consume it as I avoid food dyes and typically experience a reaction to them. I knew a lemon-lime version existed which is almost colourless and so, should be free of the dyes. It turned out the lab only had orange.

As I was handed the beverage, I read the ingredients. Sure enough, it contained Red #40 and Yellow #6 to make it appear orange. I quickly became frustrated that a product given to expectant moms would contain food dyes. The Center for Science in the Public Interest (CSPI) published a report in 2010 entitled Food Dyes: A Rainbow of Risks. This report concludes that 9 artificial food dyes used in the US (and can be found in Canadian products) are carcinogenic, cause hyperactivity in children, cause hypersensitivity reactions and/or are inadequately tested for safety.

Where do these dyes comes from and why are they in our foods?

Artificial food dyes come from petroleum which is derived from crude oil. This is the product we refine to make gasoline. These dyes are used to give colour to foods and food products that would otherwise have no colour or a dull appearance. Making juices red, yellow, orange and so on. Making candies bright and colourful. Even colouring the skin of oranges (yes, the fruit!) so they are more appealing. The worst part is, this can be done using natural products. We don’t have to use the toxic ones. For example, in the UK Fanta is coloured orange with pumpkin and carrot extract while in the US, it’s coloured with Red #40 and Yellow #6; two of the most common food dyes. In Britain, a McDonald’s strawberry sundae is coloured with Strawberries. In the US, they use Red #40. As of 2010, in Europe. most foods that contain artificial dyes need to carry a warning label that states the dyes could cause hyperactivity in children (cited here) You would think twice when picking up that pack of licorice if it came with a warning label, right? So why are we not thinking critically when making these choices now?

The most common dyes seen on food packages are Red #40, Yellow #5 and Yellow #6. You might also see them as FD&C Red No.40, FD&C Yellow No.6, FD&C Yellow No.5. Yellow #5 can also be named tartrazine (helps make Doritos bright orange and Mountain Dew bright green). These three dyes contain benzidene, a human and animal carcinogen permitted in low, presumably safe, levels in dyes (CSPI, A Rainbow of Risks)

Red #40 is probably the most common, colouring everything from cereals, candies, juices, vitamins, yogurts, condiments, prenatal screening drinks and more. Because it’s in so much, our children are consistently consuming low doses of this chemical which in small amounts might seem okay but when it’s cumulative, we should be concerned. Personally, I am concerned when any amount is involved.

Always read the ingredient labels and look for these artificial colours when making food choices for you and your family. It’s important to be educated. You can always cook for yourself. This is a major way to keep food dyes out of your diet and a great way to get children involved in the kitchen. Also remember, you vote with your dollar. Every dollar spent on food items with dyes means more will be produced and put back onto the shelves.

Below are several brands that do not use food dyes (or artificial flavours) but are making some alternatives to the food dye laden products.


Don’t Be Fooled by Food Labels (Part 2)

I’ve discussed the labels vegan and non-dairy already but now I want to shed some light on the labels “cholesterol free” and “gluten free”. Let’s start with “cholesterol free”

When a food is labelled cholesterol free…

Cholesterol is confusing to a lot of people. The reality is, to the average person there is little understanding about the role cholesterol has in our bodies.

We need cholesterol for the health of every cell membrane, for your brain cells, your sex hormones and more.

Dr. Mark Hyman

Cholesterol plays an essential role in our bodies as it makes up our cell membranes. In other words, we have to have cholesterol. The cool thing is, our liver makes cholesterol. We also consume cholesterol in our food. For a very comprehensive look at cholesterol read this article by Dr. Josh Axe as for now, we’re just discussing the purpose of the label.

To put it simply, if it didn’t have a liver, it doesn’t have cholesterol. What does this mean? Well, you’ll typically see “cholesterol free” on vegetable oil packaging. This is to encourage the consumer to purchase the product as typically, cholesterol containing foods are seen negatively. What if I told you all plant oils are naturally cholesterol-free? And the label is just there for marketing. In addition, these oils that are labelled cholesterol free could actually (in theory) increase your risk of atherosclerosis by increasing plaque build up in your arteries (plaque is hardened cholesterol and fats that stick to the walls of arteries) because they are often high-omega 6 inflammatory oils.

The next time you see “cholesterol-free” on a label, think critically about it. Did the food come from, or is it made with animal products? If so, it should naturally contain cholesterol. If it contains animal products yet is claiming to be cholesterol-free, I’d put it back on the shelf as a) the company is using false advertising or b) they have some how processed it even further to remove the cholesterol* (I can’t say I am certain this can even be done) Is the food totally plant based such as applesauce or orange juice? Well then of course it’s cholesterol free and you know the label is just there to try and encourage your purchase.

When a food is labelled gluten free…

This one is a little trickier. Those with Celiac Disease or an intolerance to gluten must consume gluten free foods so of course they will be reading labels. For those who cannot consume gluten, or choose not to, the label reading might stop after the words “gluten-free”. The problem with this is, the ingredients have to be looked at. Typically, gluten-free foods are made with starches rather than fibre containing flours. Potato starch, tapicoa starch, rice starch, corn starch, the list goes on. These starches are refined versions of their original food and have had the fibre removed. When the fibre is removed, the impact on blood sugar levels is much higher meaning gluten-free foods made mostly from starches could raise blood sugar levels rapidly. Now, you might be thinking “but I’m not diabetic so why worry” well, when our blood sugar levels rapidly rise they rapidly fall, leaving us hungrier. When this happens we eat more of (typically) the same food as before meaning more gluten-free starches. The process happens again.

You can absolutely enjoy gluten-free foods, even those made with starches. For those almost entirely starch based, enjoy with moderation. When shopping, read ingredient labels and look for gluten-free ingredients such as:

  • Buckwheat (not related to wheat)
  • Quinoa
  • Amaranth
  • Millet
  • Teff
  • Oatmeal (certified gluten free)
  • Flax meal
  • Chickpea flour
  • Lentil Flour
  • Black Bean Flour
  • Almond flour

These ingredients will have much more fibre. You can also read the nutrition facts panel to see how much fibre is contained in each serving. Look for 3-5g minimum. The fibre (and not to mention protein from these food ingredients) will keep your blood sugar balanced which will keep you fuller for longer and prevent you from reaching for a second and third helping of gluten-free sugar cookies.

To summarize, just because a food says it’s gluten-free or cholesterol-free does not mean it’s the most nutrient dense choice available. Always read the ingredients and if you have to second-guess your choice, put it back and choose more whole foods in it’s place. If you’re good in the kitchen, you could even make your own by purchasing fibre-rich flours at your local bulk food or health food store.

I want to leave you with this article by Meghan Telpner about “healthwashing” and labeling foods in a certain way to make them appear healthy. It is very comprehensive and provides a step-by-step approach to determine if the food has been healthwashed.


Don’t Be Fooled by Food Labels (Part 1)

It’s very easy to become overwhelmed walking the grocery aisles. You’re trying to shop healthy choices for you and your family and labels jump out at you from everywhere, each vying for your attention and most importantly your dollar. Words like “natural, vegan, dairy free and cholesterol free” may make you assume that food is nutrient dense and healthy. The majority of the time, it’s a marketing ploy to get you to buy the product. So how do you become a savvy consumer? And make sure you don’t fall victim to the labels? Step one is to avoid the labels when possible. Choosing foods without packaging labels means whole foods like more vegetables and fruits. The second is education. Educating yourself on what these labels actually mean and if they hold any truths. I’d like to discuss the marketing label “VEGAN” to start.

When food is labelled Vegan…

Just because something is vegan, doesn’t necessarily mean it’s healthy. I recently read an article which compiled vegan comfort food recipes. Upon reading it, I saw recipes that used ingredients that were completely devoid of nutrients. The first example I am going to use below is not labelled vegan by the company but the treat is known to be vegan.

Black and white cookie sandwiches have prominent shelf space down the cookie aisle. Disclaimer: these cookies are not labelled vegan by the company but in the vegan community, it’s well known they are. According to the ingredient label, these cookies are vegan. There is no actual milk ingredients or eggs used in the product. Instead, the cookies first ingredient is sugar followed by bleached white flour that likely contains trace amounts of glyphosate (aka round up). It’s been stripped of any nutritional value it might have had so it’s then been “enriched” with synthetically derived vitamins. The next ingredient is canola oil. An oil that can encourage inflammation in the body. In addition to this and the sugar already in here, high-fructose-corn-syrup is added for an additional sugar boost. Soy lecithin is used to emulsify the sugars into the “cream filling”. You bet this soy isn’t organic nor is it fermented. Soy is also a very common allergen. On top of all of this, artificial flavour is used. When artificial flavours are used, you have no idea what the “flavour” is actually made from.

Let’s talk candy next. You can find many candies out there with the word “vegan” right on the package. This would mean the candy does not contain any gelatin but rather pectin is used to firm up the candy and give it the gummy texture. Pectin is a soluble fibre found in fruits that when heated with sugar, forms a “jelly” consistency. This is a great find if you are avoiding animal products for personal or religious reasons but you need to have a critical eye when looking at the remainder of the ingredients. These candies are typically still made with high-fructose-corn-syrup, artificial flavours and artificial colours. Artificial colours have been linked to allergic reactions and hyperactivity and are derived from petrochemicals (the same place we get gasoline!) This brand is making a great alternative to traditional candies. While they do have vegan options, they are not made with sugar, artificial colours or flavours. It’s all about making educated choices.

I am sharing information to encourage you to have a critical eye. Yes, many vegan foods are healthy (lentils, nuts, seeds, fruits, veggies, legumes etc) but when vegan is used to encourage your purchase on a packaged item, it’s typically not. Read your ingredient labels or better yet, purchase whole foods.

When food is labelled non-dairy…

There are many big name ice cream companies producing non-dairy frozen desserts now due to consumer demand. These companies choose to prominently display the words “non-dairy” in the hopes the consumer feels this is a better choice. I know for those with a lactose intolerance, you would be looking for this label also. This information is still helpful for you as it will debunk the fact that “non-dairy” doesn’t always mean better for you.

If you have a look at these ingredients, you might be surprised to find that (some brands) are not actually made from milk alternatives like almond or coconut but rather, just sugar! Having a look at the non-dairy ingredients of a very popular German brand, you see water and sugar as the first two ingredients. This is followed by corn syrup, more sugar, rice syrup (more sugar) some sunflower oil, chocolate, a few other ingredients and soy lecithin. One bar has 24g of sugar which is 6 tsp. If you recall my post about Canadians sugar consumption, you’ll know we’re averaging 26 tsp per day and the recommended amount is 8-10 tsp (and ideally 6 tsp). All your added sugar in one day is found in one serving of this non-dairy frozen dessert.

While this dessert does not contain dairy and would be suitable for someone who is vegan or lactose intolerant, it’s easy to see it’s not a healthy choice. You don’t have to avoid ice-creams and non-dairy desserts, you just have to make educated choices. This brand is outstanding in terms of flavour and texture and they use real ingredients that are organic and fair trade. No sugar syrups or colours or artificial flavours are found here.

Keep an eye out for part 2 of this post where I’ll discuss the labels “cholesterol free” and “gluten free”


Supporting your skin during pregnancy

So it’s been a month since I’ve shared anything here and I figured it was about time I posted something. I have shared this news with family and on personal social media and now here…I’m expecting my first child! I am currently 5 1/2 months pregnant. This is not a lifetsyle blog or a mommy blog so I am going to stick with the wellness side of it and share with you how I have been supporting my skin during pregnancy.

There is a ton of demand on a woman’s body when she is pregnant. One of the biggest changes is the growing bump. Your skin needs to grow and stretch with the baby and us women would love that to happen with the most minimal impact possible. Stretch marks and Linea Nigra are very common in pregnancy so much so that 1 in 2 women will get stretch marks.

A lot can be done however, to support your body and your skin during this time to reduce the quantity of stretch marks as well as their intensity (less red and itchy). Below are the products I have been using and I have no stretch marks across my bump so far, and I’m just over half-way through my pregnancy.

Collagen is an essential addition to a pregnant woman’s routine. Specifically, powdered collagen from a marine or bovine source. Collagen will help support the natural elasticity of the skin through the production of elastin, helping it to stretch. This also important for your growing blood vessels. Collagen is a very important source of the amino acid glycine. Glycine is also found in gelatin and slow cooked meats (pulled pork, bone broth, chicken soup) due to the breakdown of the animals connective tissue. According to Registered Dietitian and prenatal nutrition educator, Lily Nichols , “the demand for glycine during pregnancy may already exceed the capacity for it’s synthesis, making it conditionally indispensable”.

Glycine is needed for the synthesis of fetal DNA and collagen, among other functions. It’s particularly important…later in pregnancy when your baby is gaining weight rapidly. Your baby’s developing bones, connective tissues, organs, and skin need glycine

Lily Nichols, RDN, Real Food for Pregnancy Chp 3, pg 37

Omega 3’s are important for moisture retention in your skin which also helps with the stretching. In addition they are an excellent anti-inflammatory supplement that also have research to support aiding the developing brain and eyes of the fetus. I am using this brand.

Rosehip Oil is a wonderful oil that you apply topically to your skin. The unique feature of Rosehip oil is the ability to regenerate skin cells and collagen and restore skins elasticity. Some consider it to be the botox of skin oils. It is rich in Vitamins A and C as well as omega 3’s and 6’s. I have been using St. Francis Herb Farm Rosehip Oil for a few months now and I do believe it’s another reason my skin is stretching well.

Marula Oil is another wonderful oil that actually works to prevent and heal stretch marks. Sourced from the fruit of the Marula tree in Namibia, Marula oil is considered to be a “miracle” oil. It softens and soothes the skin and improves the skin’s ability to retain moisture, all of which support your growing belly. Again, I am using the St. Francis Herb Farm brand of Marula Oil.

A few other notes I have to share is to DRINK YOUR WATER. Water is essential for the growing baby, your growing blood supply, the amniotic fluid and maintaining the moisture in your skin. It is also important that while we gain weight during pregnancy, it should be slow and steady. A slow and steady weight gain will also prevent/reduce the impact of stretch marks as your skin is growing very slowly. Rapid weight gain can lead to an increased number of stretch marks and they can be itchy or red in colour. Your primary prenatal care practitioner (whether Dr. or Midwife) will let you know if your gain is too rapid.

Lily Nichols RDN, CDE is the bestselling author of Real Food for Pregnancy as well as Real Food for Gestational Diabetes. I highly suggest you check her out with the link above if you are expecting or planning to.