Tag: nutrition

Chronic Illness? Feed your Microbiome!

Feed Your Microbiome20 years ago I had a professor, a Naturopathic Doctor who grew up in Central American, who prescribed very specific dietary regimens: rye bread but not spelt. Hard Wasa crisps but no crackers. Hard cheeses but not soft ones. Patients and Clinicians alike often responded to this fringe advice with both indignation and skepticism. Nonetheless, patients who took his advice experienced significant health improvements.

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Ten Reasons to Start a Garden This Year

Start a GardenEven though we are still very much in winter, the gardener in me has started to plan. The snow and ice doesn’t deter me because I know this is the time of year that I start planting seeds, literally and figuratively. I will be planning out my garden, deciding which new plants I want to grow and which ones need to be removed from the roster. Flipping through seed catalogs with a warm tea and crackling fire is a wonderful pastime. Have I convinced you yet? If not, here are the top ten reasons I think you should start a vegetable garden this spring.

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Banana Oat Muffins (gluten-free, nut-free, with dairy-free and egg-free options)

Banana muffinsThese gluten-free muffins have become a family favourite. They freeze fairly well so can be popped into a school lunch quite easily. The oats give them more protein than your traditional flour-based muffin, and they’re fairly forgiving if you need to replace some of the ingredients with others you have on hand (see below).


Prep time: About 15 minutes. Cook time: About 20 minutes. Yield: 12 muffins. 

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Cookie Dough Balls (“No-cook gluten-free protein balls”)

Protein ball recipeThis protein ball recipe is adapted from the well-known plant-based food series “Oh She Glows” – in particular, Angela Liddon’s “Oh She Glows Every Day” cookbook… which will soon be available in our lending library! (Explore her Oh She Glows website for some excellent and inspiring plant-based recipes!)

Prep time: 10 minutes   Cook time: None!   Equipment required: Blender or Food Processor (even the small Ninja-style blenders work well)   Yield: About 12 little balls

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Best Water Filters

water filtersMany of us are already aware that even mild chronic dehydration contributes to fatigue, brain fog, headaches, constipation, insomnia, and many more health challenges! Quantity matters.

You may also be aware of the “extra organ” in your body called a microbiome that’s comprised of billions of bacteria, trillions of viruses, and which keeps you alive.[i] It exists predominantly in your digestive tract, and it eats and drinks what you eat and drink. Unsurprisingly then, the quality of our drinking water significantly influences the health of our microbiome, with profound implications for our overall health. (The chlorine in our city water is not selective for just “bad” bacteria.)

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Adapting the Perfect Diet: Seasonal Eating

Seasonal Eating

Is there such a thing as a “perfect” or “ideal diet”? The simple answer is no. Our nutritional requirements are ever changing based on our stage of life, environment, stress level, activity level, our current state of health, where we live, the time of year and even the weather. 

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Let’s get growing, Kingston! Loving Spoonful launches Urban Agriculture

Loving SpoonfulThis excerpt is from the Loving Spoonful newsletter. We’re sharing it with you because, though challenging to see at first, our individual health is intimately tied to the health of our community and environment. Supporting local programs such as this one is part of our mandate and responsibility to you. 

“The COVID-19 pandemic has highlighted the inequities and vulnerabilities in our food system – as well as the limitations of the “food charity” model for addressing food insecurity. Loving Spoonful has been thinking about these questions for a long time, since well before this current crisis:

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Cooking with what’s on hand

Cook from your pantry holistic nutritionWhen the going gets tough, the tough get cooking.  And maybe from pantry ingredients that you are not used to having to rely on for meals.

Here’s a FREE resource for you. A Bite out of Life recipe book, featuring 20 meal ideas that you can cook up using just pantry staples – canned, dry goods, frozen options.  So you are not resorting to eating ‘storm chips’ and  take-out every single day!

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The Fantabulous Five Fs of Healthy Hormones

Healthy Hormone DetoxAdapted from Trish’s blog: Bite out of Life


So, we’re going through the ABC’s of Healthy Hormones and well, it seems I got a tad carried away with “F”…We have a whopping four of them as well as an ‘F’ recipe, so I’m counting it as five!

Today, we’re talkin’ Fibre, Fluids, Ferments, Fitness and for fun (see how I did that? LOL), the recipe of the week is Figs, Flax ’n Ferment.  Phew. 

To many, my ‘F’s’ are just a random list of ‘healthy things we should all be doing’ (and you’re not wrong!) but perhaps more importantly, they also relate to the removal of toxins – which is vital when you are looking at a healthy hormone system. 

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We respectfully acknowledge that Kingston Integrated Healthcare is situated on ancestral Anishinaabe and Haudenosaunee Territory. Since time immemorial they have cared for these lands and waters, and we are grateful. We recognize that a healthy environment is essential to the wellbeing of all people and all life.

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