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Author: wpadmin

  • Book Review: The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier

    Book Review: The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier

    Quick, what’s your first reaction when you read the word stress? Do you start to feel jittery, notice your muscles tensing, or feel your heart rate increase? Most of us associate stress with something negative. But what if certain types of stress could actually benefit our health?

    In The Stress Paradox, Dr. Sharon Horesh Bergquist explores how our bodies need the right kinds of stress to thrive. She’s not talking about chronic or overwhelming stress, but rather small, manageable challenges that activate our cells’ natural defence and repair mechanisms.

    So, what kinds of stress are we talking about? Bergquist focuses on five key areas:

    • Eat a variety of plant “toxins” (naturally occurring compounds in plants that can activate the body’s protective responses)
    • Practice intermittent bursts of movement (challenge your body with periods of activity rather than remaining sedentary)
    • Experience extremes of heat and cold (expose the body to temperature changes that stimulate adaptive responses)
    • Endure periods of food scarcity (explore periods without food, rather than eating continuously throughout the day)
    • Engage in deliberate psychological challenges (step outside your comfort zone and challenge your mind)

    At the heart of the book is the concept of hormesis. Bergquist defines it as “the science of how certain stressors, the right kind, at the right intensity, and for the right duration, activate built-in defenses that protect, repair, and regenerate our bodies.”

    The book is divided into four parts. The first explains the science behind beneficial stress, how modern lifestyles have reduced our exposure to some of these challenges, and why reintroducing them may be helpful. The second explores the key stressors in more detail, including how to choose the right type, intensity, and duration. In the third part, Bergquist looks at how hormetic stress may help us age well, prevent and manage disease, and support energy, mental clarity, mood, and pain management.

    The final part presents the Stress Paradox Protocol, a comprehensive guide to incorporating these principles into everyday life. It offers practical suggestions for putting the book’s ideas into action. I was also happy to see that the final chapter includes recipes by Ashley Madden, one of my favourite whole-food, plant-based cookbook authors.

    The section on cold therapy was probably the most interesting for me personally. I’ve certainly heard people rave about ice baths and cold plunges, but cold has always made my body seize up, so this is an area where I have some work to do! I’ve been trying to build up to 30 seconds of cold water at the end of my shower, but even that is a real challenge. This one is going to be a slow process, but the book has encouraged me to explore it at my own pace and see how I adapt over time.

    I found the first part of the book quite technical, so readers who prefer to get straight to the practical advice may find it a bit heavy going. However, I think the second half will appeal to a much broader audience, particularly those looking for practical ways to support their health as they age.

    Overall, The Stress Paradox offers an interesting perspective on stress and challenges the idea that we should always try to avoid discomfort. If you’re interested in improving your health and learning how to incorporate beneficial stressors into your daily life, the Stress Paradox Protocol is well worth exploring.

  • Could Ultra-Processed Foods Affect Our Brain Health?

    Could Ultra-Processed Foods Affect Our Brain Health?

    We’ve known for some time that eating a diet high in ultra-processed foods can negatively affect our health. Research has linked these foods to weight gain, cardiovascular disease, and other chronic health conditions. Now, emerging research suggests that our brains may be affected, too.

    A recent CBC News article reports on a study co-authored by researchers at McMaster University that examined the diets and brain MRI scans of more than 8,700 Canadian adults. The researchers found that people who consumed more ultra-processed foods were more likely to have brain changes associated with an increased risk of stroke, dementia, and cognitive decline.

    These findings are concerning, although it’s important to note that the study identified an association rather than proving that ultra-processed foods directly cause these changes. More research is needed to understand the relationship and whether dietary changes can help protect brain health over time.

    Still, I think it’s another good reason to pay attention to what we put on our plates.

    What exactly are ultra-processed foods?

    Ultra-processed foods are generally industrially manufactured products made largely from refined ingredients and substances, often with added flavours, colours, preservatives, and other additives. Many are designed to be convenient, inexpensive, and appealing, but they often contain less fibre and fewer beneficial nutrients than whole or minimally processed foods.

    Think packaged snack cakes, sugary breakfast cereals, instant noodles, and many fast-food items.

    But here’s an important distinction: not all processed foods are unhealthy. Canned beans, frozen vegetables, plain canned tomatoes and whole-grain oats are all examples of convenient foods that can make healthy eating easier. Processing can help preserve food, reduce waste, and make nutritious ingredients more accessible.

    The goal isn’t to avoid every packaged food. It’s to make whole or minimally processed foods the foundation of our diets.

    “Eat foods that rot, not rotten food”

    This quote made me smile. It’s a memorable way of reminding us that real food doesn’t need a long list of ingredients to nourish us.

    Vegetables, fruit, beans, lentils, whole grains, nuts, and seeds provide fibre, vitamins, minerals, and other beneficial compounds that support our health. A diet built around these foods can benefit far more than digestion alone. It can support cardiovascular health, metabolic health, and, potentially, long-term brain health.

    Of course, fresh food doesn’t always last long, and nobody wants to waste good food. Frozen berries and vegetables, dried lentils, canned beans, and frozen homemade meals are all useful options. What matters most is the quality of the foods we eat overall, not whether everything comes fresh from the produce aisle.

    Here are a few simple ways to get started:

    • Cook more meals at home. Even a few simple meals each week can help you rely less on packaged convenience foods.
    • Keep nutritious staples on hand. Canned beans, frozen vegetables, oats, brown rice, and lentils make it easier to pull together a meal when time is short.
    • Build meals around whole plant foods. Add vegetables, beans or lentils, and whole grains to your regular meals.
    • Make your own snacks and treats when practical. Homemade hummus, roasted chickpeas, fruit and oat-based treats can be satisfying alternatives to some packaged snacks.
    • Take a gradual approach. You don’t have to overhaul your entire diet overnight. Start with one meal or food swap that feels manageable.

    Healthy eating shouldn’t be a privilege

    There is another point in this article that I think deserves more attention: individual choices are only part of the picture.

    As the researchers point out, the cost of food, time available for meal preparation, and access to nutrition information can all influence what people eat. It’s easy to tell someone to cook more meals from scratch, but that advice doesn’t go very far if fresh ingredients are unaffordable, cooking facilities are limited, or someone is working multiple jobs.

    Governments have a role to play in making healthier choices more accessible. That could include improving food labelling, making nutritious foods more affordable, strengthening nutrition education, and creating policies that encourage a healthier food environment.

    People deserve clear information about the foods they’re buying, along with realistic opportunities to make nutritious choices. We shouldn’t place the entire responsibility for better health on individuals while ignoring the circumstances in which they live.

    Feeding our brains as well as our guts

    As a holistic nutritionist, I often talk about the connection between what we eat and how we feel. Food affects far more than our digestive systems, and this research is a reminder that our eating patterns may have implications for our health throughout our lives.

    We still have more to learn about ultra-processed foods and brain health, but we don’t need to wait for every question to be answered before taking practical steps toward a healthier diet.

    Eating more whole plant foods, preparing simple meals and keeping nutritious staples within reach are good places to start. And as a society, we can work toward making those choices easier for everyone.

    Eat foods that rot, not rotten food. It’s a quote worth remembering!

  • Poppy Seed Coleslaw

    Poppy Seed Coleslaw

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    Poppy Seed Coleslaw

    Poppy seeds seem to have fallen out of the spotlight these days which is a shame! Growing up, I remember them being a much more common ingredient in baking and cooking. These tiny seeds pack a nutritional punch, providing healthy fats, fibre, calcium, magnesium, and other minerals. This creamy, tangy coleslaw is a delicious way to bring poppy seeds back to the table, with crisp cabbage, sweet apple, and raisins adding plenty of flavour and texture.
    Course Salad, Side Dish
    Total Time 15 minutes
    Servings 6

    Ingredients

    • 3 cups cabbage, thinly sliced
    • 2 carrots, julienned
    • 1 apple, cut into thin strips or chopped
    • 1 celery stalk, thinly sliced
    • ½ cup raisins, chopped
    • ½ cup silken tofu
    • 3 tbsp unsweetened plant milk such as soy, almond, cashew or rice
    • 1 tbsp lemon juice
    • 1 tbsp apple cider vinegar
    • ½ tsp onion powder
    • ½ tsp dry mustard
    • 1 tbsp poppy seeds
    • Sea salt and freshly ground black pepper to taste

    Instructions

    • In a large bowl, combine the cabbage, carrots, apple, celery, and raisins.
    • To make the dressing, combine the silken tofu, plant milk, lemon juice, apple cider vinegar, onion powder and dry mustard in a small food processor or blender. Blend until smooth and creamy. Stir in the poppy seeds.
    • Pour the dressing over the cabbage mixture and toss to coat. Season with salt and pepper to taste.

    Notes

    Add some crunch
    Stir in ¼ cup chopped almonds, walnuts or sunflower seeds just before serving. Lightly toasted almonds are especially delicious.
    Choose your apple 
    A crisp, sweet-tart apple, such as Honeycrisp or Granny Smith, adds a nice contrast to the sweet raisins and creamy dressing.
    Adjust the sweetness 
    The apple and raisins add natural sweetness. For a less sweet slaw, reduce the raisins to ¼ cup.
    Switch up the fruit
    Replace the raisins with halved fresh grapes for a juicy burst of sweetness or dried cranberries for a tart, fruity twist.
    Adjust the dressing 
    Blend in the plant milk gradually until you reach your preferred consistency. If you’d like a little more tang, add an extra teaspoon of lemon juice.
    Make ahead
    The dressing can be prepared a day in advance and refrigerated in an airtight container. For the freshest texture, toss the slaw with the dressing shortly before serving.
    Storage 
    Refrigerate leftovers in an airtight container and enjoy within 2–3 days. The cabbage will soften as it sits.
  • Nutrition and Mental Health – October 2026

    Nutrition and Mental Health – October 2026

    With World Mental Health Day coming up on October 10, this month’s newsletter looks at the connection between nutrition and mental well-being.

    There’s no question that the state of the world can feel overwhelming at times. I’ve found that I need to be intentional about how much news I consume and make sure I leave room in my day for things that bring me joy. Food is another piece of the picture. While nutrition certainly isn’t a cure for mental health challenges, research suggests that the foods we eat may play a role in supporting our mood and overall well-being.

    In this month’s newsletter, I take a look at what the research tells us and share five practical ways to support your mental well-being including a few simple ideas you can put into practice in your own kitchen.

  • 2026/09/29: From Farm to Fork – A Harvest Dinner

    2026/09/29: From Farm to Fork – A Harvest Dinner

    Celebrate the flavours of fall with this cozy whole-food, plant-based and gluten-free cooking class. Together we’ll prepare a seasonal menu featuring Harvest Squash & Pear Soup, Quinoa & Tofu Stuffed Peppers, Citrusy Kale Salad, and a comforting apple crisp dessert using nourishing, wholesome ingredients.

    Tuesday, September 29, 2026, 6:00 – 9:00 PM, $110

    North Saanich Middle School, 10400 McDonald Park Rd.

    Register Here

  • Cooking Testimonial 15

    “Another great class! Fantastic experience!”

  • Book Review: Let Your Body Do the Work: Activate Your Naturally Occurring GLP-1 Hormones for Healthy, Sustainable Weight Loss and Long-Term Health

    Book Review: Let Your Body Do the Work: Activate Your Naturally Occurring GLP-1 Hormones for Healthy, Sustainable Weight Loss and Long-Term Health

    With the rise of GLP-1 medications, I’ve been interested in learning more about GLP-1 hormones and the role they naturally play in our bodies. I was excited to come across Let Your Body Do the Work by Anette Sams. Sams has a PhD, is a drug research specialist and is a former director at Novo Nordisk, the company behind Wegovy. Knowing this, I was prepared to read the book with a critical eye.

    Sams doesn’t set out to promote GLP-1 medications, but neither does she suggest that people shouldn’t use them. Instead, her focus is on helping readers understand the body’s natural processes and the ways that food and lifestyle can support them. Throughout the book, she emphasizes that health isn’t black and white and that we each have a role to play in making choices about our own health.

    This is a fairly short and easy-to-read book. There are some technical sections, but Sams does a good job of breaking down the information and explaining it in a way that is accessible to the general reader. The book also includes many illustrations, which I found particularly helpful as I am a visual learner.

    Sams provides a helpful overview of the digestive system and the many processes involved in digestion, appetite, and metabolism before delving into GLP-1 and how it works in the body. She then explores how food and lifestyle can influence our natural GLP-1 response. Fibre, protein, healthy fats, physical activity, sleep and the gut microbiome all come into the discussion. I particularly appreciated the attention given to fibre and the gut microbiome. Rather than viewing GLP-1 solely through the lens of weight loss, Sams explains how this hormone is involved in appetite regulation, digestion and blood sugar control, giving readers a broader understanding of why GLP-1 has become such an important area of research.

    I also particularly enjoyed the section on brown fat, or brown adipose tissue (BAT). I found this fascinating and appreciated learning about an aspect of metabolism that isn’t often discussed in mainstream nutrition conversations.

    Many of the dietary principles Sams discusses will be familiar to anyone following a whole-food, plant-based approach: eating plenty of vegetables, fruits, legumes and other fibre-rich foods while emphasizing minimally processed foods. I found it interesting to see these familiar principles discussed through the lens of GLP-1 and appetite regulation.

    Overall, I found Let Your Body Do the Work an interesting and informative read, and I appreciated the compassion and understanding that comes through in Sams’ writing. For anyone interested in learning more about GLP-1 and how our bodies regulate appetite and metabolism, this is an accessible place to start.

    And I especially loved the final paragraph of the book:

    “My wish for you is a long and healthy life with all the freedom to make your own choices. And lots of vegetables! Always lots of vegetables.”

    Now that’s something I can cheer!

  • Strawberry Chia Jam

    Strawberry Chia Jam

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    Strawberry Chia Jam

    If you love homemade strawberry jam but don’t want to fuss with pectin, lots of sugar or complicated canning, this Strawberry Chia Jam is for you. It takes just a few simple ingredients and comes together quickly on the stovetop.
    Chia seeds naturally thicken the jam as it cooks and cools, while fresh strawberries provide plenty of flavour and natural sweetness. It’s delicious spread on toast, spooned over oatmeal or stirred into yogurt, and it’s a great way to enjoy summer strawberries a little longer. Try it with other berries or fruit, too, the possibilities are endless!
    Course Breakfast, Dessert, Snack
    Total Time 20 minutes
    Servings 8

    Ingredients

    • 2 cups Strawberries
    • 1 tbsp Maple Syrup
    • 2 tbsps Chia Seeds

    Instructions

    • Trim the stems from the strawberries and cut them in half. Place the strawberries and maple syrup in a blender or food processor and pulse until you reach your preferred consistency. You can leave it slightly chunky or blend until smooth.
    • Transfer the strawberry mixture to a saucepan and stir in the chia seeds. Place over medium heat and bring to a gentle bubble, stirring occasionally.
    • Reduce the heat to low and simmer for 10–15 minutes, stirring occasionally, until the mixture begins to thicken.
    • Remove from the heat and let cool. The jam will continue to thicken as it cools.
    • Transfer to a clean jar and refrigerate for up to 7 days. Freeze for longer storage.

    Notes

    Adjust the sweetness
    Since strawberries can vary quite a bit in sweetness, taste the mixture before cooking and add a little more maple syrup if needed. You could also leave it unsweetened if the berries are particularly sweet.
    Get creative
    Try different combinations, such as strawberry-rhubarb or strawberry-peach. You can also experiment with other berries, such as blueberries, raspberries or blackberries.
    Too thick?
    Stir in a tablespoon or two of water after cooking to reach your preferred consistency.
    Using frozen strawberries
    Frozen strawberries work well and are especially handy when fresh local berries aren’t available. Thaw them first and drain off excess liquid if they’re particularly watery.
    Chia seed tip
    White or black chia seeds work equally well in this recipe. White chia seeds are a nice option if you prefer a more traditional-looking jam, as they blend in with the strawberries.
    Flavour boost
    A splash of fresh lemon juice brightens the flavour and adds a nice contrast to the sweetness of the strawberries. Start with 1–2 teaspoons and adjust to taste.
    Storage tip
    If freezing in a glass jar, leave at least 1 inch of space at the top to allow room for expansion. Otherwise, the jar may crack or shatter.
  • Don’t Let the Harvest Go to Waste – September 2026 News

    Don’t Let the Harvest Go to Waste – September 2026 News

    September is one of my favourite times of year for local produce, but it’s also when my kitchen starts to look a little bit like a preservation project! From bags of berries in the freezer to jars of pickles and batches of sauerkraut, I’ve been busy finding ways to make the most of this year’s harvest.

    If you have more tomatoes, berries, apples or vegetables than you know what to do with, there are plenty of simple ways to preserve them for the months ahead. In this newsletter, I’m sharing some of my favourite ways to store the harvest, including freezing, canning, pickling, fermenting, drying and a few other easy options.

    You don’t need to preserve everything or become an expert at canning. Even a few simple projects can help reduce food waste and let you enjoy local seasonal produce long after summer is over.

  • Book Review: Mouthwatering Sauerkraut: Master an Ancient Art of Preservation and Grow Your Own Probiotics

    Book Review: Mouthwatering Sauerkraut: Master an Ancient Art of Preservation and Grow Your Own Probiotics

    I have to admit that sauerkraut is one of those foods that can be an acquired taste. As a child, I remember the smell completely turning me off. I didn’t become a sauerkraut lover until I was struggling with gut issues and researching different things I could try. Sauerkraut kept coming up again and again but I still didn’t try it right away.

    It wasn’t until a house guest left a jar in my fridge that I finally gave it a try. From then on, I was hooked. I started buying sauerkraut regularly, but it can be surprisingly expensive. When I realized that the most basic version contains nothing more than cabbage and salt, I decided to try making my own.

    There was definitely a bit of a learning curve, and I often wished I had found Mouthwatering Sauerkraut: Master an Ancient Art of Preservation and Grow Your Own Probiotics sooner. This book is such a helpful resource and would have made my sauerkraut-learning journey much easier!

    I love that the author begins by explaining the science behind fermentation, the benefits of fermenting foods, and some of the helpful tools you can use to get the job done safely. She also explains the different types of salt and which ones work best for sauerkraut. The book is filled with helpful photographs along the way, which is especially useful for those of us who are visual learners.

    One of my favourite features is the handy two-page troubleshooting chart, which lists common problems, their possible causes, and prevention or solutions. I’ve occasionally ended up with slimy sauerkraut, and I now know that fermenting at warmer temperatures can be the culprit. The author also walks you through the entire process step by step in her Sauerkraut 101 section, making it much less intimidating for beginners.

    A large portion of the book is devoted to recipes, and there are several I’m especially interested in trying, including her Christmas Sauerkraut. I was also pleased to see several recipes featuring dill, since dill is an absolute favourite of mine when it comes to sauerkraut.

    In the latest edition of the book, 12 kimchi recipes have also been added. I was particularly happy to see a vegan version, as vegan kimchi can be surprisingly difficult to find.

    Overall, this is a fantastic resource for both learning the art of fermentation and getting creative with sauerkraut. Whether you’re completely new to fermenting or already have some experience, there’s plenty of useful information here. If you’re interested in getting started with fermentation, I highly recommend checking out this book!