Sorry, you need to enable JavaScript to visit this website.
hamburger overlay
A cauliflower

Whole Roasted Cauliflower

A smart, showstopping Thanksgiving side dish—whole roasted cauliflower your way Thanksgiving is all about the harvest, so why not make veggies the center of attention? This is the best roasted cauliflower recipe we've found—you can make it your own with nearly any flavors that complement the rest of your meal (even maple, although there may be enough of that already on the table). Prep is super simple and roasting brings out cauliflower's natural sweetness, making this recipe a winner. Do two or three for a crowd—they'll look quite impressive on a buffet.   Ingredients (...

Read More

Refine Results

Healthy new year! 5 steps to getting back into your routine.

What healthy habits went out your window over the holidays? Portion control? Enough sleep? Getting your steps? The entire vegetable category? It's easy to wake up in January and realize that your routine isn't quite a routine anymore. So how can you get back on track? 1. Give up the guilt. You may have eaten too much, tested too infrequently or chosen eggnog over the treadmill. But that's in the past. Be glad you enjoyed the holidays, then let it go and look forward. 2. Go to bed early. Give yourself the extra energy it often takes to get out of a slump. 3. Clear out the kitchen. It may feel wasteful, but those last few Christmas cookies or chocolate truffles need to hit the bin. Don't think. Just toss. When the temptation is gone, it can't call out to you. Replace that stuff with simple, healthy foods that are easy to prepare. After all, if they're convenient, they're likely to look more appealing when you open the fridge door. 4. Make a point of drinking more water. Fill a large water bottle and challenge yourself to drink and refill it multiple times per day. Increasing your water intake can help fight hunger pangs, improve your energy and mood, and flush out the other stuff you've been taking in.1 5. Start slowly. Even if you've firmly resolved to exercise more in the New Year, don't try to shoot from 0 to 5 times a week overnight. Absolutely get outside and get moving—just don't burn yourself out before you've had a chance to get started. The sudden shift from holiday glitter to nothing on the calendar can feel like a let-down or an opportunity. See if you can use it as a chance to come back to an even stronger, healthier routine than you had before  

Read More

<h2>Springtime is the perfect "lower your A1C</h2>

If your healthcare provider has talked to you about reducing your A1C test result, or you want to make some improvements to your diabetes care, this is the ideal time to get started. After all, warmer weather makes it easier to get outside and get active, fresh foods are easier to come by, and the sunshine may help you feel like you can conquer anything. 7% vs. 7.0 mmol/L First, let's be clear on what your A1C result means. It can be a little confusing, as the A1C is a percentage, rather than a direct measurement of the glucose in your blood. Your regular blood sugar checks tell you the amount of glucose present (in mmols) in a litre of blood at one moment in time. Your A1C, on the other hand, measures the percentage of your hemoglobin cells that have glucose attached. The higher your blood sugar, the greater percentage of cells carrying glucose. Because red blood cells only live for a few months, the A1C gives you a look at blood sugar levels over two to three months.1 For the sake of comparison, if your blood sugar averages out to about 10.2 mmol/L, you'd likely have an A1C of around 8%.1 Diabetes Canada recommends an A1C of 7% or less for most people, although you and your doctor may decide that another target is better for you.2   How to lower A1C levels: 7 steps to take If you need to lower your A1C, anything you do to keep your blood sugar in range—particularly healthy food choices and activity—will help. Here are six spring-friendly ideas to try. 1. Savour a farmers' market. Be inspired by local produce and take advantage of the bounty grown all across Canada. Try adding one more serving of flavour-packed fruits or vegetables to every meal. 2. Eat seasonally. While you're at the market, look for items in season and discover new ways to prepare them. Daikon. Pea shoots. Cardoons. Farmers are also often happy to share ideas. 3. Enjoy a morning or evening walk. It doesn't have to be a long distance at the start, but try to work up to about 30 minutes, five days a week, if it's okay with your doctor.3 Taking in the fresh morning air or the sunset can be a great reward for getting out there. 4. Eat in the garden. If there are others in your household, sit down together. Moving to a new space with no TV or distractions can make it easier to slow down and eat mindfully. 5. Set a water goal. Replace empty calories and dull hunger pangs by increasing your water intake. Fresh mint or a few slices of lemon, cucumber or strawberries can keep it interesting. 6. Light the barbecue. It's easy to cook lean meats and fish without a lot of extra fat on the grill. Then you can grill fruit for dessert while the coals burn down. 7. Step outside your comfort zone. If you're feeling energized by the change in seasons, it's the perfect time to try something new. Swimming, cycling, pilates or a dance class—what have you been hesitant to try? This is the day to do it!

Read More