Good sleep depends on more than just nutrition. But to ignore what and when you eat, is fodder for poor quality sleep patterns. Get a quick glimpse of what you can do to promote sublime snoozing.

Have you ever wondered why our public health experts don’t talk about how we eat in relation to protection from COVID? I have. Watch this video to understand how nutrition plays a role in keeping us safe over the long haul.

Grains, rosemary and garlic… What a combo

Vegan and paleo are on opposite sides of the diet spectrum. One consumes no animal products. The other a good proportion of the intake is from animal. So what could they possibly have in common?

Tzabia chats with champions Sylvie and Adrian about rarely-talked about aspects of nutrition, the value of life coaching, changing behaviour, dealing with emotional eating, moving to Latin America and much more.

You know that fish is rich in protein (6 oz. contains 30 - 35 g) and have heard that it is a renowned source of the essential omega 3 fats, which most North Americans are deficient in.

This is a superfood drink providing lots of antioxidants in food form. Have it for breakfast or as a mid-meal snack. Flavours of lime, mint, ginger and avocado for richness.
 

A delicious protein shake with no fruit (other than lime and coconut water) for those looking to reduce their sugar intake and still get extra protein in liquid form.

Listen to Tzabia talk about why she became The Food Coach and what it's about.

These are yummy and it takes no more than five minutes to put the ingredients for this pancake together and another five to cook. The variety of toppings you can throw on it are endless.

For anyone who has watched Dragon's Den, you may recognize 'Holy Crap' as one of the most successful business deals that's ever gone down on the show. Holy Crap is a breakfast cereal made of only a few natural ingredients. As you may confer from its name, the soluble and insoluble fibre content contributes to happy bowels. The only problem with Holy Crap is that it's holy expensive!! Here is my version that is yummier and cheaper.

A few years ago, it was time to scrap the Caphalon non-stick frying pan that we had been using. Layers had been shed and the underbelly was exposed. I had some sense that this wasn't a good thing but I wasn't sure about the details. So I went on one of my research bents to determine what we should replace it with that would meet specific criteria for healthy living.

Full credit to Sarah Britton for her Life-Changing Load of Bread.
It is a fantastic accomplishment to make a bread that looks and tastes amazing, and is filled with only healthy, natural, low- sugar impact foods. Her recipe is fantastic, but if you want to make it grain-free and paleo, try this version.

Interested in apps, sites, and gadgets that can ease your adventure into eating well? This guest post by Diamond gives you an overview of what to look for.

I generally steer people clear of commercial dressings, even the 'natural' ones - ya never know what quality oils they are using. Also the use of clear bottles means consistent exposure to light, which leads to potential rancidity for the oils that they do use. So I'm offering up a couple of simple options for dressings that you can make in 5 - 15 minutes. 

Eggs, those little oval perfect food bodies in a shell - the ones that need to peel right for the universe to be okay. Are they really an issue for cholesterol? How many can we eat? Which ones should we buy - is free range better than Omega 3 eggs?  Is the white sufficient to eat or should I be including the yolk? So many questions for such a little food-bite.

It's great to see that kale and broccoli are getting their well deserved appreciation, but it's now time to shine the light on five other vegetables that are due for some of the limelight.

Need a healthy, protein-rich breakfast or snack that is easy and quick to prepare? Bonus - it's yummy, easy to consume first thing in the morning, and it will satisfy your hunger for hours.  

Who would have thought that singing would be a good for your waist line? Sustainable weight loss requires more than just good eating and exercise. Tools are needed to break old patterns. Love to sing (even when no one else can hear you)? Read on.

I decided to adapt my beloved Fiddle Diddles  to make a healthy, homemade alternative to protein bars to ensure that I (and you) have a snack that is providing enough nutrition to keep the brain focused and to maintain energy throughout the day. I made them 'not too sweet' so they don't induce cravings or become addictive (and to keep the carbs lower for those needing to keep their weight down).

This is a great shake to have within 30 minutes of an intense workout, whether it is power or cardio based. This is the time when the muscles are most ripe to recover their stored sugar (glucose) supply and protein can most easily be shuttled into the muscle tissue alone with the glucose. We keep fat low or non-existent so the digestion and uptake of the sugar and protein are not slowed down.

Spring is in the air. I’m craving lighter and fruitier foods. This morning, I made a mango smoothie that is delish.

Want to know why and how you can use a slow cooker? Delicious recipes included. Guest post by Darren Stehle from eatmovebe.com

These chickpea crepes have become a staple in my kitchen, acting as a stand-in for the role that bread usually plays. They're soft, comforting, and offer an alternative carrier for sandwiches. The batter stores well for at least four days (maybe more, but I wouldn't know because they get gobbled up too fast in my house).

Just about everyone has a bottle of olive oil in their cupboard. Most people assume it to be good for cooking. Is it? To test this out, I did my own kitchen experiment. Read on to find out the details.

I get asked this question a lot. Should we be using multivitamins? Are they worth worth your MEF (money, effort, focus)??  Here's my encapsulated view of the world of multivitamin/minerals (further known as multis).

I had a violent nightmare last night. This is a rarity as I usually sleep soundly throughout for seven to eight hours. It has been so long since I had a nightmare that I forgot what had triggered the last one, and all the ones previously and what was triggering this one. The culprit? Sugar. 

Yummy and portable  – it’s a snack with natural ingredients and a decent amount of protein to help satiate and stabilize blood sugar.

This recipe was inspired by Carla, a client who has shifted into wholesome eating but wanted a healthy wrap as an option for when she's on the go at lunch. I promised that I'd work on an adaptation of my Chickpea Crepe that would be sturdy enough to stand up to lots of veggies, avocado and protein. Here it is. It's yummy and it stands the test of stuffings.