This week starts the beginning of another school year and with it comes the need to pack healthy school lunches.

In order to trim down portion sizes at meals, it is important to have healthy between-meal snacks when meals are more than 4-5 hours apart.

Homemade chicken tikka masala with a 10 minute cooking time and minimal odors? I know, the instant pot is an amazing kitchen gadget!

Full of flavor and a beautiful silky texture, this is a great summer go-to recipe for lunch or as a vegetable side dish or starter at supper.

If you enjoy shredded chicken and hot chicken wing flavor, this is a dish you will definitely want to add to your regular menu plan repertoire.

Using your instant pot to make hard or soft boiled eggs will result in an easy-to-peel, quick go-to protein to top your salads, as a mid-afternoon or post workout snack or for breakfast.

'I was shocked': Why health advocates want calorie counts on your menu and in your face.

New York City mandates that large chain restaurants post calorie counts on their menus. Sarah Kosmack's selected drink totalled around 800 calories, more than the amount in many burgers. "I was shocked," Kosmack, who lives in Toronto, recalls. "It was so brutal. The calories were so high, I couldn't do it."

Bacon, booze, and obesity are increasing your risk of stomach cancer: study

A new report out of the American Institute for Cancer Research is warning that all three factors are tied to other cancers too, but it’s the first time research has made this particular link.

Trying to lose weight? Try cutting out this much time sitting at work.

Countless studies have pointed to “sitting disease” affecting your health and waistline, but new research suggests that getting out of your chair for 71 minutes a day during your workday could make a difference long-term.

Why changing your lifestyle is a key factor to sustained weight loss.

Sticking to your weight-loss resolution for a full year has proven to be worth the sacrifice, according to a new study out of Denmark.

When you think nuts and seeds, what comes up for you? Is it a forbidden food or one that you include regularly? Is it feelings of confusion around fats in the diet?

When it comes to foods that provide good nutrition but with a high-calorie price tag attached, many individuals struggling to achieve a healthy, natural weight often feel conflicted. In today's blog post, I hope to create feelings of confidence and excitement around the inclusion of nuts and seeds in your diet. And working them into your diet not just 'occasionally' but DAILY!

It is the final week in this year's Nutrition Month campaign, The 100 Meal Journey. We hope you have enjoyed working on a small, nutrition-focused goal at each meal over the month of March. This week focuses on helping you to Make It Stick.

One of the most important steps in making a new change becomes a lifelong habit (i.e. lifestyle), is making a plan for when things go wrong (or back to the 'old' habit). Professionals in the behavior change area like to call this step a Relapse Plan. We all experience challenges that can sidetrack our health and eating plans, but it is what we do to address this fact that makes the difference. Here are some helpful strategies to help make your changes stick.

It is Week 4 in Nutrition Month and this week's focus gets you in the kitchen and out of your food rut! Eating healthy shouldn't mean bland, boring food. It should inspire excitement and new flavor combinations that you've never tried before. If you haven't checked out Cookspiration yet, it is the time! Cookspiration is a website developed by Dietitians to help inspire Canadians who to try new recipes that are nutrient-dense and sure to satisfy.

It is Week 3 in Nutrition Month and our focus is on portion control. When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big, healthy food or not, can lead to weight gain. Follow these tips to manage the munchies while enjoying health and energy-promoting portions.

It is week 2 in Nutrition Month and the focus is on building quality into your diet. When it comes to food choices, quality counts! When we include foods that are nutrient-rich (those that provide a lot of vitamins, minerals, fibre, and micronutrients for the calorie value), we feel our best. If you find yourself craving unhealthy food, one of the best places to start is to look at the quality of your diet. We are what we eat and if you pay attention, we also crave what we eat. The cleaner (healthier) you eat, the more you will crave these foods.

Seeking support?

Get on track with must-have apps from Dietitians of Canada.

A dietitian can help you assess your eating habits, set achievable goals, and put strategies in place for lasting change. Get daily support with these top 3 dietitian-designed apps:

Take A 100 Meal Journey!

Eating well can boost your health and help you feel your best. Want to eat better? Instead of trying to change everything at once, take a 100 Meal Journey. We eat about 100 meals in a month, so this year's Nutrition Month theme is to focus on making a small, lasting change and stick with it… one meal at a time.

According to the Canadian Heart and Stroke Foundation, an astounding 80% of premature heart disease and stroke is preventable by adopting healthy behaviours. With these changes, you can delay the onset of heart disease or stroke by 14 years! In honour of February being Heart Health Awareness month, look for recipes that have high amounts of omega 3, fibre, magnesium, potassium, and antioxidant-rich ingredients. All important components of heart health protection.

Use our simple formula to build salads that get you excited about bringing your lunch to work again!

So often, I hear my clients say they HATE eating salads. "It's boring." ... "I feel like I'm a rabbit." ... "Salads remind me of being on a diet."

It is that time of year again…. the time of year when many of us create New Year’s resolutions. We do this with the best of intentions as a way to motivate ourselves and move toward an improved self. The problem is that many times this results in a “false hope syndrome,” in which our resolution is significantly unrealistic and out of alignment with what we can really achieve. When the goal is out of alignment with a realistic and sustainable approach to living, we experience a sense of failure when it does not work out The sense of failure (real or not) does not help to build our confidence and belief in ourselves.