If you are trying to lose weight (fat), you are most likely watching your caloric intake. You may even have target calories to aim for in a day or week. If you are a breakfast person, you may find yourself having a hard time fitting in a larger dinner or special dessert to finish off the day because it will exceed your intake goals.mFor those breakfast aficionados out there, we have a solution for you! It is definitely possible to make breakfast that you can look forward to when you wake up.

Having plentiful vitamins and minerals in our diet is important to support good health all year long, but it is especially crucial to make sure that we load up in the heat of summer. The heat from the sun can cause important minerals to be lost (via sweat) from our body. To combat this fluid loss overall, drinking more water and eating high water content foods is important to rehydrate our body. And focusing on colourful produce each day provides added vitamins and minerals for us to thrive so we can enjoy each day to the fullest. A bounty of fresh produce is also available now, so let’s take advantage!

This Valentine’s Day is the perfect time to show appreciation and continuous support for those we hold dear... and Valentine’s Day is not only a day for romantic relationships. Far from it.

Leftover turkey?! Let's make another amazing meal with it!

Knowing what’s in the meal always helps you estimate the nutrition profile, as well as the serving size in gathering settings. Try this recipe and your next few days of healthy and easy eating game plan is set!

By using extra lean ground turkey, you can make the meatballs healthier compared to traditional beef meatballs. And in summer, many of us enjoy the fresh fragrance that herbs bring – so we put them to use in this recipe. Whether fresh or dried, using herbs is such an easy way to turn up the flavour and contribute to your health with little to no calories. In this recipe, we use dried herbs; however, you’re encouraged to use/add fresh herbs if you end up making creative dishes with these turkey meatballs. Make pasta, salad, soup, or a sub with them… you are the boss in your kitchen!

During the dynamic and challenging times of today, new routines and behaviours will begin to emerge. This does present opportunity for us to change, for the better. Specifically, when faced with staying close to home each day it's important to make sure the routines we adopt are ones that serve our health, rather than damage it. One routine we recommend taking advantage of routinely is having a few flexible staple meals in your diet throughout the day – from our experience working with clients, we recognize that this is one common thread that is greatly appreciated.

When planning for a trip on the snack/ food front, one of our all-time favourite creations is homemade trail mix. Accordingly, we thought to spread the word on a simple and nutritious “trail mix foundation” recipe this month.

This recipe creates a hearty and filling soup that eats like a meal and is full of vitamins, minerals, protein, and fibre. With a thick and creamy texture and rich flavour, it is hard to believe that this soup is low in both fat and calories (macro trackers rejoice!). This chowder is lower in sodium than many commercial products as the fresh ingredients that it contains (including onions, turnip, thyme, and parsley) contribute to this soup’s delicious flavour.