The Battle of the Milks

The interest in non-dairy milks has sky rocketed. This is for a variety of reasons. Choosing the best milk or plant-based milk can be challenging, with the wide variety of options on the market. While all types of milk are equivalent when it comes to calcium and vitamin D, let me help you compare their nutritional content and outline their respective controversies.

How to Expertly Navigate the Yogurt Aisle

The yogurt aisle is the most confusing and overwhelming aisle to navigate at the grocery store! It’s definitely the section I spend the longest time in. The yogurt aisle isn’t what it used to be – greek yogurt has recently taken over a sizeable chuck of the refrigerator case, leaving non-greeks to compete for the remaining real estate. Meanwhile, both greek and non-greek yogurts are branching out with new claims, nutrient content, flavours, ect.

Modern Wheat and Gluten Intolerance

An increasingly larger percentage of the general population are reporting problems caused by gluten ingestion, whether it is due to celiac disease or gluten intolerance. What is the cause of this? Experts believe that human modification to wheat has made it better, more robust crop. However, could this modification to the wheat crop be accountable for the rise in celiac disease and gluten intolerance?

Choosing the Right Fluids Post-Exercise

Hydration is critical to athletic performance – dehydration is one of the most common reasons for early fatigue during exercise. It takes as little as losing 2 % of your body weight for the performance to suffer. Fluids such as coconut water, chocolate milk, sports drinks and plain ol water have been featured for recovery post-exercise. What type of fluid should we be drinking and when?

5 Types of Foods Runners Are Not Getting Enough Of

I’ve partnered with the California Prune Board to share the latest research on how prunes can benefit bone health.

I’m feeling a huge sense of relief and pride after completing my first half marathon on Oct 21st. I’ve always been a runner who stuck to where I was comfortable. However, after completing six 10 K races and a 15 K, I knew I had to practice pushing my boundaries. I’m so glad I did it and can’t wait to do my next one! My goal is to improve my time of 2 hours and 33 seconds.


Being a Registered Dietitian and (now) half marathoner with an addictive and competitive personality, it’s no surprise that I’ve spent hours looking into how a female runner can achieve optimal nutrition. Now I’m here to share my knowledge with you!

Due to the stress of the sport and eating habits, there are a number of nutrients that runners need to pay extra attention to. A 2007 study measured the nutritional profiles of 24 adventure racers and reported low levels of various nutrients, including calcium, potassium, zinc, and magnesium.

Being at risk for lacking certain nutrients makes female runners prone to nutrition-related conditions such as anemia and osteoporosis. November is actually Osteoporosis Month, so it is especially important to teach all women runners how to keep their bones strong and healthy!

  1. Foods for Bone Health

Running is a weight bearing sport that helps strengthen the bones, but it is also a sport with a high incidence of stress fractures. However, osteoporosis and stress fractures can be easily prevented with the proper diet.

Bone mineral density diminishes slowly after age 40, but bone losses increase greatly in women after age 50 (usually 1-2% per year). Peak bone mass and bone mineral density are related to appropriate intake of calories and proper nutrients.

What to Eat:
New Research shows that eating just one daily serving of about five California prunes (40g) helps slow bone loss in post-menopausal women. The beneficial effects of California Prunes on bone health may be in part due to the high levels of phenolic compounds present in the fruit. Prunes are also rich in other important bone building nutrients, including potassium, magnesium and vitamin K.

California Prunes are naturally sweet and contain no added sugar, a source of dietary fibre and a serving of about 5 prunes is only 100 calories! They’re also super portable and are a perfect post-run snack!

  1. Red-Blood-Cell Forming Foods

    Iron is necessary for the production of hemoglobin, which carries oxygen from the lungs to working muscles. Runners are more susceptible to low iron status, as they lose trace amounts of the mineral through foot strike, which damages red blood cells in the feet, leading to iron loss.

    B-12 also assists with forming new red blood cells and a deficiency can lead to anemia.

    What to Eat:
    Females should be aiming for at least 18 mg, while males need at least 8 mg. Yes, iron is found in red meat, however plant-based iron-rich sources include legumes, especially lentils, and blackstrap molasses.

    Aim for 2.4 mcg of B12 daily. You get B12 through animal-based foods, however you can also get it though fortified plant-sources, such as nutritional yeast and fortified plant beverages.

  2. Omega 3 Rich Foods

    Most of the population lacks omega 3. Omega 3s have been shown to reduce inflammation after a run, which can improve tissue repair and reduce muscle pain. I personally supplement with omega 3 daily, as studies have shown that omega 3 can prevent exercise-induced asthma(something that I have struggled with my whole life)

    What to Eat:
    Supplement with 1000 mg daily and eat Omega-3 rich foods often. These include fatty fish, but also plant-based sources such as chia seeds, flax seeds and walnuts.

  1. Complex Carbohydrates

    Carbohydrates are especially important for endurance athletes, such as runners, as they are needed to restore muscle glycogen stores. I’ve seen a number of runners cut too many good carbohydrates out of their diet, for the purpose of watching their waistline. Unfortunately, this can lead to ‘hitting the wall’ as carbohydrates are the main fuel source for when you run.

    What to Eat:
    Great natural sources of carbohydrates include whole grains, beans, fruits and veggies. Individual carbohydrate requirements vary.

  1. Magnesium Rich Foods

    Magnesium is important for many reasons, including playing a large role in muscle contraction and relaxation, along with energy metabolism. In addition, magnesium plays a role in bone health. A large amount of the North American population is low in magnesium – 70% of the population consumes insufficient magnesium.
In particular with athletes, there is emerging evidence that magnesium requirements are significantly elevated, due to be loss through sweat.

    What to Eat:
    Aim for ~ 400 mg daily. You can consume pumpkin seeds, legumes or swiss chard to get your magnesium quota. You can supplement as well! Magnesium is usually better when supplemented at night.

Changes to My Supplement Regime For Autumn

Autumn brings more mild temperatures, along with the most beautiful scenery (although I am biased, since I am getting married in Autumn!)

Along with the positives, of course there are some negatives that come with this time of year. Shorter days often leave people feeling like their energy is zapped. In addition, the dryer air does a number on our hair, skin and nails.

Six Innovative Ways to Add Veggies at Breakfast [Recipe Post]

I will, with confidence, place a bet that 95% of you don’t meet your daily veggie quota on a regular basis. This may sounds extreme – but it’s not always that easy to get enough veggies in. Admittedly, I don’t always eat enough veggies everyday… and I’m a vegetarian Registered Dietitian!

Is It True Weight Gain? Watch How Much My Weight Fluctuates In One Morning

A number of us have experienced it. After a weekend of indulgence, we step on the scale on Monday morning and find that we’re had a considerable weight increase. We then start to resent the choices we’ve made on the weekend and a swear that we’ll make better choices for the week coming.

However, is this really true weight gain? Are there other factors that could have lead to this weight increase?