PCOS

Chocolate Yogurt Fruit Dip

Chocolate Yogurt Fruit Dip

Posted in Nutrition Tips / Weekday Meals / Snacks / Sides / Dessert / PCOS

Recipe developed by Brooke Bulloch, RD and mom. For families on-the-go, snacks can play an important role in fueling children, teens, and adults. Scheduled snacks (not to be confused with continuous grazing) are important for a few reasons: 1) Snacks help to maintain energy levels and...


The Food, Brain, and Mood Connection

The Food, Brain, and Mood Connection

Submitted by Keara Lubchenko, Nutrition Practicum Student Edited by Brooke Bulloch, RD If you think about it, the brain is always working. Even when we are sleeping, it is functioning to help control things like breathing and heartbeat. This means that our brain requires a constant amount...


6 Warning Signs of Disordered Eating

6 Warning Signs of Disordered Eating

Written by Amanda Geradts, RD Edited by Brooke Bulloch, RD As a dietitian who specializes in eating disorders, I care about helping people to pick up on early signs of disordered eating to help reduce the risk of developing an eating disorder. While there can be many factors that contribute...


How to Know You're Experiencing Trauma and Recovery Options

How to Know You're Experiencing Trauma and Recovery Options

Written by Monique Roy, Registered Social Worker (RSW), Clinical Therapist When people hear the word trauma, many think of it as a result of a big and scary event. When in fact trauma may be big or small, and based on a single event or many experiences over time. My name is Monique Roy and I am...


7 Ways to Alleviate Bloating

7 Ways to Alleviate Bloating

Everyone experiences bloating. While bloating can be normal, for some people bloating can be painful, uncomfortable, and embarrassing. Bloating is also highly individual - one person’s experience of bloating might be very different from someone else’s. For example Some people experience...


Zesty Quinoa & Bean Casserole

Zesty Quinoa & Bean Casserole

Submitted by Registered Dietitian, CEO, and Mom Brooke Bulloch What a great way to introduce pulses into your family's diet. Pulses are part of the legume family, but the term pulse refers only to the dried seed and include dried peas, beans, lentils and chickpeas. Pulses are a good source...


New Year, New You? Why You Don't Need Another Diet Resolution!

New Year, New You? Why You Don't Need Another Diet Resolution!

Another year, another sweet promise to lose weight and "get healthy"- or at least that's the pressure many of us feel this time of year. But is it truly serving you well? Don’t get me wrong, people should work towards positive change in their life if that's what they feel they need. Maybe...


Creamy Cashew Milk Hot Cocoa

Creamy Cashew Milk Hot Cocoa

Posted in Weekday Meals / Vegetarian / Vegan / Dessert / Beverages / PCOS

Nothing to me feels more festive than home made hot chocolate after playing in the snow. This recipe tastes creamy, has just the right sweetness, and comes with a bit of a kick if you're into that (hello cocoa and cayenne!).  It goes nicely with my theme of holiday beverage alternatives such...


Black Bean Burrito Bowl

Black Bean Burrito Bowl

Posted in Weekday Meals / Vegetarian / PCOS

Recipe developed and submitted by Brooke Bulloch, RD   This cold burrito bowl recipe is fun, colourful, and a great way to incorporate more plant based proteins into meals. You can swap out vegetables for others you prefer, or even mix ground meat with the beans. A balance of...


Tropical Green Power Smoothie

Tropical Green Power Smoothie

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Beverages / Low FODMAP / PCOS

Disclaimer: this post was developed in sponsored partnership with Prairie Soul Smoothie Co. All opinions are my own and genuine. Developed and Written by Brooke Bulloch, RD   As a mom and business owner with an on-the-go lifestyle, I have come to realize that I can’t run on empty so sleep,...


Greek Quinoa Salad

Greek Quinoa Salad

Developed and written by Brooke Bulloch, RD   Everyone should have this quinoa salad recipe up their sleeve for on-the-go evenings, a quick yet impressive pot-luck side, or for work-week lunches. Quinoa is a gluten free grain rich in iron, magnesium, fibre, and a good source of plant...


Simple Scratch Granola

Simple Scratch Granola

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Vegan / PCOS

Granola contains so many ingredients that help promote good health: cholesterol-reducing whole oats, digestion-slowing fibre, anti-inflammatory fats, protein and complex carbohydrates. Add it to milk, yogurt or cottage cheese and you've got a well-balanced breakfast or snack. It takes no time...


Roasted Beet and Quinoa Salad

Roasted Beet and Quinoa Salad

Posted in Weekday Meals / Vegetarian / Sides / Salads / PCOS

This recipe is a favourite in our family, with the sweet and salty flavours of the beets and feta complimenting each other well. Beets are a good source of potassium, fibre, and folate. The red pigment is a nitrogen-containing form of anthocyanin, which is an antioxidant that falls under...


What is Intuitive Eating?

What is Intuitive Eating?

Written by Sydney Wright, RD Candidate (BSc) Edited by Brooke Bulloch, RD (BSc) For anyone who has reached their emotional limit with dieting, or even just wonders if there is another way to feel well and support their best health, it’s possible you’ve come across the term Intuitive...


Blueberry Basil Smoothie

Blueberry Basil Smoothie

Posted in Nutrition Tips / Weekday Meals / Vegetarian / Beverages / PCOS

I've been wanting to play around with blueberries and basil for awhile now and the timing is perfect because my basil is thriving and I have a lot of it! I am so excited about how nicely the basil compliments the blueberries, and you gotta love the colour! It's light and refreshing and loaded...


Who's at Risk for Iron Deficiency?

Who's at Risk for Iron Deficiency?

Posted in Nutrition Tips / Postpartum Nutrition / PCOS

If you’ve ever been diagnosed with low iron or iron deficiency anemia, you know just how frustrating this is – you feel tired all the time, you may be irritable, you can’t concentrate, you run out of breath climbing a set of stairs, and you may even develop more colds and flus. It’s not fun. As...


Kale, Barley, & Apple Salad

Kale, Barley, & Apple Salad

Posted in Weekday Meals / Vegetarian / Vegan / Sides / Salads / PCOS

Barley is kind of a forgotten grain - it's just not something most of use as a staple. With summer upon us, I wanted to incorporate barley into a hearty salad and one that could be turned into a complete meal for those lazy, hot summer evenings. Barley is a great source of fibre, magnesium,...


Pineapple Bran Muffins with Chickpea Flour

Pineapple Bran Muffins with Chickpea Flour

Posted in Weekday Meals / Snacks / PCOS

I am new to baking with chickpea flour and feeling really behind the times! I love the idea of using chickpea flour in my baking because it's another way to incorporate prebiotic fibre into my family's diet. For those wondering what the heck prebiotics are (nope, it's not a typo - different...


Diagnosing PCOS - Which Type are You?

Diagnosing PCOS - Which Type are You?

Posted in Nutrition Tips / PCOS

Polycystic Ovary Syndrome (PCOS) is a complex endocrine disorder affecting ~7% of people in reproductive age (USA stats). Development of the disease is often linked to high levels of androgen hormones (e.g. testosterone) from the ovaries, altered luteinizing hormone (LH) action, and...


5 Reasons to Reconsider that Next Diet

5 Reasons to Reconsider that Next Diet

Posted in Controversy / PCOS / Food and Body Relationship

Written by Willow Padbury, RD, Certified Intuitive Eating Counselor Maybe you’ve heard that “diets don’t work”. Maybe you even have personal experience to back it up where despite short-term “success” dieting didn’t actually help to keep weight off long-term. Yet, you can’t help but think...


Creamy Pumpkin Mac n' Cheese

Creamy Pumpkin Mac n' Cheese

Posted in Weekday Meals / Vegetarian / One-Pot Meals / Entrees / Vegetarian / PCOS

As we prepare for another winter, be sure to star this comfort food for that snowy, nose-in-a-book, Sunday afternoon. I know the pumpkin sounds like a misfit with mac n' cheese, but it seriously creates the creamiest texture. Pumpkin is also rich in fibre, potassium, vitamin A, and folate....


Best of Borscht

Best of Borscht

Posted in Weekday Meals / Vegetarian / One-Pot Meals / Vegan / Soup / PCOS

My maternal grandmother had Polish roots but was born and raised on Treaty 2 in the Manitoba prairies. I remember Grandma always had a batch of soup on the stove or in her freezer, including borscht. Although I don't actually have my grandma's borscht recipe, this is how I like to picture...


Apple Cinnamon Breakfast Muffins

Apple Cinnamon Breakfast Muffins

Posted in Weekday Meals / Vegetarian / Snacks / PCOS

Submitted by Brooke Bulloch, RD, and Mom Muffins can be a convenient, on-the-go option for breakfast or snacks. Break your morning fast with a balance of monounsaturated fats, whole grains, and fruit to help slow digestion. You can round it out with a protein rich food such as nut butter,...