As a nutritionist, I promote getting as many of the nutrients our body needs by eating healthy, whole, unprocessed foods. I recommend buying organic produce when possible (especially if the fruits and vegetables you eat the most are ones that have high pesticide residues), buying grass-fed/pastured animal products, avoiding/limiting sugar/anything that has sugar in it/anything that gets easily broken down into sugar (e.g. starchy low fibre foods – think ‘white’ foods), and avoiding genetically modified crops (e.g. soy, canola, corn, sugar beets) and products made with them.

I also recommend that we eat fat – healthy fat. If Mother Nature put fat in a food, then we shouldn’t be afraid of it … as long as that fat-containing food hasn’t been processed, or refined, or homogenized, or interesterified, or …. you get the picture!

Unfortunately, there is a lot of confusion surrounding the topic of fats, which leads to many of us eating too many of the wrong kinds of fats, and not enough of the right ones. This can lead to some pretty serious health consequences.

One type of fat that most people don’t get enough of, even if they think they are eating well, is omega-3 fatty acids. In fact, numerous reports indicate that at least 40% of Canadians are not getting enough omega-3s in their meals and snacks. This is a big deal because an omega-3 deficiency is commonly associated with an increased risk of heart disease (the number 1 killer in Canada). Note that a deficiency in omega-3s sets the stage for inflammation in the body, which is a key factor in heart disease and virtually any health issue you can think of, including:

• an increased risk of cancer
• osteoarthritis
• increased levels of LDL damaging cholesterol
• immune system dysfunction
• hormone imbalances
• compromised cognitive/brain health
• reproductive and digestive disorders

While you can get omega-3s from foods such as cold-water fatty fish (think “SMASH” = salmon, mackerel, anchovies, sardines, herring), flax seeds, chia seeds, and walnuts (note that fish sources are more bioavailable/potent), many of us would benefit from taking an omega-3 supplement.

I take an omega-3 supplement every day in the form of krill oil. The brand I take and recommend is CanPrev Krill Oil. Each 500 mg softgel contains:

• Naturally occuring astaxanthin – one of the most powerful antioxidants
• EPA & DHA – two omega-3 fatty acids that can help boost concentration, maintain healthy cholesterol levels, and so much more
• Phospholipids – long known as one of the ‘building blocks of life’, phospholipids support healthy cellular and body function (they are not found in fish oil). Phospholipids increase absorption by up to 68% when compared to other marine-based omega-3s.

With all of the great health benefits being linked to krill oil, it’s not surprising that a lot of krill oil products are appearing on the market; however, I’m putting out a big Buyer Beware that not all of them are created equal. CanPrev Krill Oil:

• is sourced from 100% traceable and sustainable pure, eco-harvested Antarctic krill
• is 100% pure with no toxins or contaminants
• has no fishy aftertaste reflux/burping
• comes in small, easy-to-swallow softgels

You can order CanPrev Krill Oil through Perfect Resonance Natural Health Counselling in two sizes (pricing as of July 2025 – subject to change):

•   60 x 500mg softgels ($40 + HST)
• 120 x 500mg softgels ($75 + HST)

At a general dose of one 500 mg softgel daily (dose may very depending on individual circumstances), this product provides an economical supply of concentrated anti-inflammatory power.

To order, please email info@perfectresonance.com and put ‘Krill Oil’ in the subject line. You will receive a confirmation email with payment instructions when your order is ready for pick up through Perfect Resonance Natural Health Counselling (Maitland & Carling area, Ottawa ON).

As always, whenever you start taking a new supplement, it’s important to let your doctor and/or other health care practitioners know, especially if you are on any medications.

Take control of what you can!

1. CanPrev
2. Antarctic Krill Euphausia superba Oil Supplementation Attenuates Hypercholesterolemia, Fatty Liver, and Oxidative Stress in Diet-Induced Obese Mice

It may seem a bit odd that I am writing about the benefits of frozen produce when it’s the season for planting vegetables and fruit bushes and trees; however, keep reading … and if you do grow your own fruits and veggies, perhaps this article will motivate you to grow some extra to store in your freezer if you don’t already!

I strive to make ¾ of my lunch or dinner plate fresh or cooked veggies – and I have two or three servings of fruit daily, with a focus on berries, so we go through a lot of produce! Of course, fresh and fully ripe, local and in season fruits and vegetables are the gold standard, but these options are limited, especially in a typical Canadian climate. Current grocery store prices for fresh produce can often be another challenge. What to do?

What if I told you frozen produce deserves just as much — if not more — attention in your kitchen? Here are five reasons why:

1. Peak Nutrient Preservation

Frozen fruits and vegetables are typically picked at peak ripeness — when they’re the most nutrient-dense — and then flash-frozen within hours. This process locks in vitamins, minerals, and antioxidants. In contrast, “fresh” produce is often picked before it’s ripe, travels long distances, and can spend days (or weeks) in transit and on grocery store shelves. During this time, nutrient levels, particularly vitamin C and B vitamins, can degrade significantly. Some studies show that produce can lose up to 55% of its vitamin C content within a week … and some vegetables, like spinach for example, can loose up to 90% of their vitamin C content within a day of being harvested. For this reason, in many cases, frozen produce can be more nutritious than fresh produce that isn’t local or in season.

2. Reduce Food and Money Waste

How often have you bought fresh fruits or vegetables with the best intentions, only to find them wilted and spoiled in your fridge later? Frozen produce solves this problem beautifully. You can use only what you need, reseal the container, and keep the rest perfectly preserved. No food or money wasted … and no more finding gross mushy (maybe even oozing!) produce in your crisper drawer! Save money by stocking up when frozen produce is on sale. Also stock up when local and in season produce is available and freeze it! We have a large vegetable garden and plant a lot more than we could ever eat fresh so that there will be plenty to freeze. If you need some guidance regarding how to freeze fresh, local/in season fruits and vegetables, this great article from the Old Farmer’s Almanac offers loads of tips!

3. Year Round Availability

Certain fruits and vegetables are seasonal, meaning they’re only available fresh (and hopefully affordable) during certain months. Frozen produce breaks this barrier. You can enjoy blueberries, spinach, mangoes, and asparagus anytime, regardless of the season. Variety is so important when it comes to nutrition, and frozen produce makes it easier to maintain a varied, balanced diet year-round without compromising on quality or breaking the bank.

4. Convenience

Many frozen fruits and vegetables come pre-washed, pre-peeled, and pre-chopped. This means significantly less prep time when you’re making meals. For busy individuals or families, this can be a game-changer. Stir-fried or steamed frozen veggies are a quick addition to any meal, and frozen fruits are an easy and delicious addition to yogurt or smoothies. Keeping a bag of mixed vegetables and a bag of mixed berries on hand means you’re always just a few minutes away from adding a nutrition boost to any meal — no knives, peelers, or cutting boards required.

5. No Additives (if you choose wisely)

While canned fruits and vegetables sometimes contain added sugars, salts, or preservatives, this is typically not the case with frozen fruits and vegetables. Having said that, always read the ingredient label of frozen fruits and vegetables to ensure there is only one ingredient, which is the fruit or vegetable itself. There is no need for added sugar, sodium, or anything else!

The Chilling Conclusion (pun intended!)

Frozen fruits and vegetables are a powerhouse of nutrition, convenience, and versatility. They make healthy eating more accessible for everyone — from busy parents to college students to anyone trying to improve their diet. Next time you’re stocking your freezer with frozen vegetables and fruit, think of it as a nutritious investment in your health rather than a compromise. Stock up on a few favorites like frozen spinach, broccoli, cauliflower, carrots, mixed vegetables/stir-fry blends, and mixed berries/fruit. You’ll be amazed at how often they come to your rescue!

Photos from https://www.freepik.com/

Happy New Year!

One of the first nutrition-related articles I read in 2025 was a Newsweek article entitled: “Food Trends to Embrace in 2025, According to Scientists”. That title caught my interest, as in addition to my nutrition certification as a Registered Nutritional Therapist, I have a Bachelor of Science, so I wanted to learn what the scientists had to say.

The article started with these statements from two different scientists:

In 2025, it’s time we take a hard look at what we’re eating, prioritize whole food and stop being swayed by marketing tactics that put profit over our health.

and

The evidence is clear: the food we eat has a profound impact on our health. A diet low in fiber and high in unhealthy, heavily processed foods is linked to insulin resistance, increased inflammation and an elevated risk of conditions like type 2 diabetes and cardiovascular disease.

I wholeheartedly agree with all of that!

I thought it would be interesting to share the trends listed in the article with you, as well as my two cents worth related to each one, so in no particular order, here they are.

Trend #1: Stop Worrying About Getting Enough Protein

My two cents: I agree! Unless you are a body-builder, you’re likely getting enough protein (textbook for the average adult is 0.8 grams of protein per 1 kg of body weight). Chances are you may even be getting too much protein, especially if you regularly use protein powders. Too much protein can cause health issues, including putting a burden on your kidneys. An easy rule-of-thumb is to make your breakfast, lunch, and dinner plates ¼ protein, whether that be a grass-fed/pastured/free-range/wild-caught animal-based protein, or a WHOLE food plant-based protein (avoid the fake meats and other highly processed products). Eggs are a super star when it comes to protein bioavailability! Confused about all the different kinds of eggs out there? Check out this blog I wrote that’s all about eggs!

Trend #2: Try Some Gut-Healthy Drinks.

My two cents: I agree! Try some kombucha for a delicious and refreshing drink that will support your gut health. Gut health isn’t just about supporting your digestion – it’s about supporting overall health, both mental and physical. Our gut is the boss of us! It’s easy and fun to make your own kombucha. Find out how I make my own by clicking here.

Trend #3: Veganism or the Carnivore Diet

My two cents: There isn’t one way of eating that is right for everyone; however, most folks would benefit from eating more whole, natural plant-based foods, especially more vegetables. Beware of fake animal-based products (e.g. immitation meats, dairy, eggs, cheese) as many are highly processed and contain a lot of unhealthy ingredients. In the end, many of these pseudo-animal-based products offer little benefit and could even do more harm than good. You don’t have to become vegan or vegetarian to be healthy; in fact, some people who become vegan or vegetarian do not do it in a healthy way and end up becoming deficient in some very important nutrients, in particular vitamin D and vitamin B12. Strive for 5 to 7 servings of vegetables a day and/or strive to make ¾ of your lunch and dinner plate vegetables. Veggies are loaded with fibre and powerful health-boosting nutrients that are foundational to overall health.

Trend #4: Reduce Ultra-Processed Foods (UPFs)

My two cents: I agree! The article states that “Over 60 percent of our diets consist of UPFs, which are linked to increased disease risk, including obesity, type 2 diabetes and even brain disease and dementia. Cutting back on UPFs can help reduce metabolic disease and heart disease, the two biggest killers.”

If you buy packaged foods, it’s critical to read and understand the nutrition and ingredient labels, and choose minimally processed packaged foods with few ingredients listed. For example, a healthy yogurt only needs two ingredients: whole milk and bacterial cultures. If there are ingredients listed that you’ve never heard of before or that you’d be more likely to find in a science lab than in the average kitchen, think twice about putting that product in your grocery cart. Packaging claims such as ‘natural’, ‘organic’, ‘gluten-free’, ‘non-GMO’, mean nothing if the product is also full of unhealthy ingredients. At the VERY least, avoid excess sugar (note that 4 grams of sugar = 1 tsp) and highly processed oils, including vegetable, corn, soy, cottonseed, safflower, sunflower, and canola (to name a few).

Trend #5: Intermittent Fasting Has Real Benefits

My two cents: It depends, and it’s not for everyone. The research I’ve read on it suggests it still isn’t conclusive, and that more needs to be done. Some folks think intermittent fasting means you can eat whatever you want if you restrict your eating to an 8-hour window. That is absolutely FALSE. You still have to make healthy choices. In my opinion, one issue is that most folks eat their heaviest meal, supper, way too late in the day. The process of digestion takes A LOT of energy, and when we’re sleeping the majority of our energy should go towards cleansing and repairing our cells and tissues, not towards the process of digestion.

My nutrition mentor who is now 102 years old, always said to eat breakfast like a king, lunch like a prince, and supper like a pauper. By eating most of your calories earlier in the day, you have the entire day to use/burn them. I guess I have been intermittent fasting for decades without knowing it, as I usually start my day by eating breakfast (breakfast = break the fast from a night of not eating) around 7:30am/8:00 am and end my day by eating dinner around 5:30pm/6:00pm. That equates to around 14 hours of ‘fasting’.  Personally, I would suggest that before you think about intermittent fasting, you should think about whether or not you’re making healthy food and beverage choices throughout the day regardless of what your ‘eating window’ is.

Trend #6: Swap snacks for healthier options such as nuts, seeds, and whole fruits, and eat them earlier in the day to support metabolic health.

My two cents: I agree! I’m not sure what kind of ‘snacks’ they are talking about swapping out, but if they come from a vending machine or your local popular coffee shop … you can imagine that a change to nuts, seeds, and whole fruits is a good step.

Trend #7: Add rye bread, kimchi, sauerkraut, mushrooms, nuts, seeds, extra virgin olive oil (EVOO), and dark chocolate to your diet.

My two cents: I found it funny that some of these foods were listed as ‘trendy’ as they’ve all been around for centuries. Regardless, the most important two words in nutrition are VARIETY and MODERATION, so while there is nothing wrong with any of the foods listed in this trend, here are a few things to consider.

Rye bread – I’m not sure why rye bread was specifically mentioned. It’s not gluten-free and there are breads that are healthier than rye bread. I’m not going for this one. I’ll stick to the occasional slice of sour dough or sprouted grain bread. Which one is better? Click here to learn more.

Kimchi & sauerkraut – Both are made with cabbage, which is loaded with health boosting nutrients. If properly fermented, these foods are a great source of probiotics. It’s super easy to make your own sauerkraut. Here’s a video where I show you how!

Mushrooms – Different mushrooms offer different health benefits. Instead of always going for the more popular ones, including button and portobello mushrooms, try those that research suggests offer a bigger health-boosting punch such as shiitake, maitake, oyster, and lion’s mane.

Nuts & Seeds – Variety and moderation is key, as is choosing raw and unsalted varieties. Check out this blog to learn more about maximizing the health benefits of nuts.

EVOO – EVOO is generally considered to be heart-healthy, but not all olive oils are created equal and many on the grocery store shelf are faking it! Click here if you’d like to know how to shop for the best EVOO.

Dark chocolate – I LOVE dark chocolate and eat a little piece of it almost everyday. Some studies say that craving dark chocolate is a sign of a magnesium deficiency. Go for dark chocolate that is at least 70% cocoa and be aware that overindulging can be a problem due to the potential presence of various heavy metals. You can learn more about that issue here.

Trend #8: Consult A Nutritionist

My two cents: Of course I agree! Full disclosure: This wasn’t mentioned in the article as a trend for 2025 but it should have been! While nutrition research is slowly improving, there is still a lot of contradictory information out there, including some that is just plain wrong and misleading. Also, believe it or not, social media is NOT your best source of evidence-based nutrition-related information. This year, why not get on the right track by having a consult with a Registered Nutritional Consultant, like yours truly, and save yourself a lot of wasted time, money, and effort chasing the latest and greatest trend.

Take control of what you can!