Eating Smart

Your Guide to Making Smart Nutrition Choices

In a world flooded with expert advice, fad diets, and conflicting do’s and don’ts, deciphering what constitutes healthy eating can feel like navigating a maze blindfolded. Here’s the thing: healthy eating isn’t a one-size-fits-all prescription. Rather, it’s a personal journey, unique to each of us, toward feeling our best. We understand that what works for one person might not work for another, and that’s okay. Our goal is to empower you with the knowledge and understanding necessary to make informed decisions that align with your body’s needs and goals. Whether you’re aiming to boost your energy levels, manage your weight, or simply feel better overall, Eating Smart provides you with the tools and resources to help you navigate the complex world of nutrition and make smart choices tailored to you.

What is healthy eating? Eating a healthy diet isn’t about strict limitations or depriving yourself of the foods you love. It’s about feeling great, improving your health, having more energy, and boosting your mood. When making changes to your eating, the best approach is to make a few small changes at a time. Keeping your goals realistic can help you achieve more in the long term without feeling overwhelmed. Small changes can become habits as you continue to add more healthy choices!

Clean Eating Commandments 
Interested in cleaning up your diet? Follow these 8 basic guidelines to help you get started.

Setting SMART Health Goals 
Goal-setting is a key step to making healthy changes, so learn how to take a SMART approach.

How to Use a Food Journal
Learn how to leverage a journal to help you make healthy changes to your diet.

Know the Label
Understand the information that’s found on food labels and what to look for to make healthier choices.

Triple Berry Kale Salad with Fresh Strawberry Vinaigrette

1 head of curly kale, leaves removed from stem and torn
1 cup fresh tart cherries, pitted and sliced
1 cup fresh blueberries
1 cup fresh blackberries
1 cup sliced strawberries
1 avocado, chopped
2/3 cup chopped toasted almonds
1/4 tsp salt
1/4 tsp pepper

To make the dressing, combine all ingredients in a blender, and blend until smooth. Put the kale into a large bowl and add 1/4 of the vinaigrette. Massage the vinaigrette into the kale with your hands and set the bowl aside for 10 to 15 minutes. Add in salt, pepper, cherries, berries, and avocado. Add a few more tablespoons of the vinaigrette and toss. Top with almonds and serve. (serves 4)

3/4 cup sliced strawberries
3 tbsp olive oil
2 tbsp apple cider vinegar
1 tsp honey
1 pinch salt
1 pinch pepper
1 pinch cinnamon

What IS a plant-based diet? There can be confusion around the term “plant-based” as there actually is no official definition. To some, it’s eating 100% vegetarian or vegan. To others, it means eating mainly plants but enjoying the occasional meat, fish, and dairy. However you define it, the main objective is eating more whole, plant foods – and there is no shortage of health benefits for doing so. Plant-based eating can improve your immune system, boost energy, and prevent chronic diseases. It’s worth some consideration!

The Power of Green Veggies 
We’ve all heard that green vegetables are good for you, but how good are they? Read up on the benefits and how to get more into your diet.

Eating the Rainbow 
We’re not talking about Skittles! The colourful variety of fruits and vegetables on our plates come with some amazing benefits to our health.

Plant-Based Food Challenge 
Give plant-based eating a try with this one-month challenge. Track your progress and see how amazing you feel!

How Does Your Garden Grow 
Thinking about starting a garden? Great idea! Read up on the benefits along with some tricks to get you growing.

Olive and Goat Cheese Stuffed Tomatoes

24 cherry tomatoes (about 1 pint), washed and dried
4 ounces goat cheese
1/4 cup Kalamata olives, finely chopped
1 tbsp fresh oregano or basil, roughly chopped
Freshly ground pepper
Pinch of sea salt
1 tbsp fresh chives, thinly sliced

Slice the tops off of the tomatoes – about 1/4 inch. Gently scoop out the seeds using a small spoon. Drain any juice that accumulates.

In a bowl, mix together the goat cheese, olives, oregano or basil, pepper, and sea salt. Stir it together really well with a fork, so it’s creamy. You may want to add a small splash of water to get it moving.

Gently spoon the mixture into the tomatoes. Arrange on a platter and top with fresh-cut chives. Serve immediately.

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Boost your spirits with the right foods! There are days when we feel amazing and full of energy and others when we’re down and sluggish. Sometimes we can’t quite pinpoint the reason why. It may be worthwhile to have a look at what you’re eating. Research shows many fascinating connections between what we eat and how we feel, and the key to managing our moods and mental health lies very much in our diet.

You Are What You Eat 
What you eat and how you feel are connected. Better understand that relationship and how you can make the best choices to improve your mood!

Relationship Between Food and Mood 
Learn more about how unhealthy eating patterns can affect our mood and emotional well-being.

Stress-Busting Foods 
No one likes feeling stressed. Discover the best foods you can eat to help you fight stress, boost your mood, and have an amazing day.

Mood Foods  
Learn the science behind some powerful mood foods, along with strategies to help maintain a balanced and healthy mood.

Baked Salmon with Avocado-Dill Yogurt Sauce

1 avocado, sliced
1/2 cup Greek yogurt
3 tbsp chopped dill
1 clove garlic
2 tbsp lemon juice
salt and pepper, to taste
4 fillets salmon (6 ounces each)
1 tbsp olive oil

Preheat the oven to 400 degrees.

To make the yogurt sauce, add avocado, yogurt, dill, garlic, lemon juice, salt and pepper, and 1 tbsp water to a blender and blend until smooth and creamy. If necessary, add more water 1 tbsp at a time until it reaches the desired consistency. Set aside.

Place fish skin-side down on a foil-lined baking sheet. Season with salt and pepper and brush with olive oil. Bake fish until just cooked through (about 8 to 10 minutes). Thicker center cuts will take longer.

Serve salmon topped with avocado-dill yogurt sauce.

Have you heard of the Trinity of Health? A healthy lifestyle has a lot to do with what we eat, how we sleep, and how much we move – and the relationship between them. Understanding this connection and learning how to use one to support the others can be a powerful key to maintaining healthy behaviours.

The Pillars of Health 
The relationship between how we eat, sleep, and move is powerful. Learn some interesting ways they influence each other that we can use to make healthy changes.

Eating and Exercise  
We know that exercise is important, but did you know what you eat can affect your workout? Find out what to eat before and after you get your sweat on.

Energy-Boosting Snacks 
Fuel your body with the right stuff! Check out some great snack options that will satisfy your cravings and boost your energy.

Best and Worst Foods Before Bed 
What we eat can affect our sleep. Find out the best foods to munch on before you hit the hay and what to avoid.

Hummus Wraps

1 can chickpeas
2 tbsp olive oil
2 tsp paprika
2 tsp oregano
1 tsp basil
1 tsp garlic powder
salt and pepper, to taste

4 tortillas
1 cup hummus
1 English cucumber
1 red, yellow, or orange bell pepper
1 large carrot
1 avocado
4 handfuls mixed greens or baby spinach
Lemon juice, to taste

Preheat oven to 400 degrees F.

Drain and rinse chickpeas, then dry with paper towels – wet chickpeas won’t roast as well. Add chickpeas to a large bowl. Drizzle olive oil, seasonings, salt, and pepper. Stir until everything is well coated. Generously grease a sheet pan with cooking spray, and spread chickpeas in an even layer. Roast for 18-22 minutes, shaking the tray at the halfway mark. Roast until they are crisp, but not hard. Remove from oven and set aside.

Cut cucumber in half lengthwise and then into 1/4-inch thick strips. Cut bell pepper and carrot into matchsticks. Thinly slice the avocado.

To assemble, lay out tortillas, and spread 1/4 cup of hummus onto each tortilla. Divide the chickpeas evenly among the tortillas (about 1/3 cup per tortilla), pressing down gently into the hummus to ensure they stay put. Top with cucumbers, peppers, and carrots, followed by avocado, and finally a handful of mixed greens. Drizzle with lemon juice. Add additional salt and pepper if necessary. Roll up tightly and enjoy immediately.