Recipes

Greek Quinoa Salad

Low FODMAP · Recipes · Sides/Salads · Vegetarian

Greek-Style Quinoa Salad

Jump to recipe 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, […]

July 7, 2023

Breakfast · Gut Health & Low FODMAP · Recipes · Vegan

Overnight Oats with Blueberries and Pepitas

Jump to recipe Original recipe by Gena Wattam, RD Overnight Oats (ONO) make a great breakfast (or morning snack) option for people who feel rushed to get out the door for the day. And even if you aren’t rushed, as […]

June 9, 2023

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Most people struggle to get enough fibre in a day.

Most people struggle to get enough fibre in a day. Currently, the average daily fibre intake in Canada is estimated 10-15g, while the recommended intakes are between 25-38g per day.

Here are common foods that can help you meet your daily fibre intake:

1 medium banana (3g of fibre)

1 cup of chopped carrots (3.6g of fibre)

¼ cup of chickpeas (3g of fibre)

1 slice of whole wheat bread (1.6g of fibre)

¼ cup of almonds (4g of fibre)

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A common myth is that carbohydrates will worsen in

A common myth is that carbohydrates will worsen insulin resistance as time goes on. This is not true.

A 2023 observational study showed that low carbohydrate intake correlates with trends of insulin resistance and metabolic acidosis in healthy lean individuals. In other words, low-carbohydrate diets may end up worsening insulin resistance over time.

It has been shown that diets which incorporate carbohydrates do not negatively affect insulin sensitivity. It seems that was you ADD to the diet is more helpful than cutting out foods. For example,

swapping some grains for higher fibre, whole grains;

adding an extra serving of fruit and vegetables to your day;

adding unsaturated fats such as nuts or seeds, plant oils, and fish or seafood;

adding in a snack or two to your day, to help improve meal spacing and reduce the insulin response at one time.

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In case you needed to hear this today, it is both

In case you needed to hear this today, it is both true that vegetables have many health-promoting benefits, and you’re not less “healthy” if you don’t eat vegetables at every meal.

Sometimes life gets in the way, or your kitchen veggie stock may have run out, or you simply don’t feel like having them.

Sure, vegetables play an important role in supporting one’s well-being, but here are a few considerations:

so does fruit;

diet culture does a great job of making us feel guilty when we don’t consume “enough” vegetables (which is often more about cutting calories and losing weight than it is about concern for one’s health);

food holds no moral value so while vegetables are not morally superior to breads or cereals, we’ve certainly been conditioned to believe we’re better people when our veggie intake increases;

for many people, eating more vegetables can help us to feel better, physically, in some ways. But truthfully, missing a day of vegetables isn’t likely going to make a big difference;

eating vegetables to the point that your lip curls and you’d rather not but you do, is NOT actually improving your health. It’s building resentment for vegetables and hurting your relationship to that food;

having access to vegetables every day is a privilege - let’s focus on gratitude for said privilege and how we can help to improve access to others without the same level of privilege.

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Which is better to take for PCOS? Metformin or Ino

Which is better to take for PCOS? Metformin or Inositol?

Metformin is a common medication used for those who have PCOS. It helps to regulate menstruation and improve ovulation. It can also help manage blood sugar, reduce insulin levels, and reduce the risk for developing or progressing type 2 diabetes.

Metformin may still not work for everyone with PCOS

Inositol is a supplement that has been shown to help with PCOS. There are 2 separate types of inositol (MYO and DCI) which are often combined in supplements. Taking an inositol supplement for PCOS has been shown to:

Regulate menstruation

Repair hormone balance

Improve ovulation

Improve insulin sensitivity

Lower cholesterol

And decrease the risk of type 2 diabetes

Now, which should you take for PCOS?

A 2023 meta-analysis performed by Greff et al., concluded that inositol is effective as a form of treatment for PCOS and can be just as effective as Metformin, without the side effects (84% fewer side effects).

Overall, which you choose will depend on your own unique experiences with PCOS.

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Fibre is a non-digestible carbohydrate found in pl

Fibre is a non-digestible carbohydrate found in plant materials. While the human body doesn’t digest it for energy, fibre supports human health in many ways:

slowing digestion in the stomach which slows the rise in blood sugar

helps to feed health promoting gut bacteria

regulates blood pressure and cholesterol levels

gives your meal staying power (feeling of fullness for longer)

exercises GI muscles and regulates bowel movements (reducing risk for colon cancer and diverticulosis)

The majority of people do not get an adequate amount of fibre daily. Currently, the average daily fibre intake in Canada is 10-15g per day.
Recommended intakes are between 25-38g per day.

Talk to your dietitian about practical strategies to increase your fibre intake.

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