Grow with Nutrition

Tag Archives: Sleep

More Back-to-School Ideas from Jane!

It’s that time of year again when we make the transition from summer vacation back into school and work mode. The start of the school year is a wonderful time to add a few more fun-and-easy breakfasts, healthy lunch bags, after-school snacks and dinners to your recipe collection. This is the perfect time for me to write and blog about how getting back into a routine and a new schedule is much easier when you use my healthy lifestyle equation: energy = food + fitness + sleep. For this post, I want to share with you my three (there are more!) favorite back-to-school blogs. First up is my Grow with Nutrition Blog Back-to-School with Greek Yogurt. Always remember good nutrition helps children perform better in the classroom and on the playground. It is important to add protein to each meal and snack. In this blog, I share with you how Greek yogurt fits into your healthy back-to-school routine adding protein and other nutrition at breakfast, lunch and supper. Next is my Barley Balance Blog Back-to-School with Barley, where I give you five delicious recipes to take you from breakfast to supper. Barley is a tiny homegrown whole grain with a big … Continue reading

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Five Fantastic Foods to Nourish your Noggin

I always promote my triple reality energy equation = food + fitness + sleep for brain and body health. Last week in Canada it was recognized as mental health week. As part of maintaining a healthy brain we need to nourish it with optimal, premium fuel. In my video Nourish your Noggin I recommend quinoa, walnuts and salmon as brain food. Now I’m sharing with you five more of my favourite foods to add to the nourish your noggin list! Barley Barley is a home grown low glycemic, high fibre whole grain that fuels your brain with premium energy. Eat it for breakfast like oatmeal, make into a tabbouleh and mix it with mushrooms as a side dish with salmon. Check out my Barley Balance Blog for more ideas. Berries Berries are full of antioxidants. Research about blueberries suggest they may be effective in improving or delaying short term memory loss. Fresh, frozen and dried – you can enjoy berries year round on oatmeal, in smoothies and on salads. Cocoa Cocoa has theobromine in it, which can increase alertness and energy. This is a welcomed thought for me around 3 pm in the afternoon! I eat a small square of cocoa … Continue reading

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Think Lifestyle Part Two: The Triple Reality (Food, Fitness and Sleep)

Welcome to part two of my Think Lifestyle series. You know I’ve always promoted implementing nutrition and fitness strategies to enhance your lifestyle. Now I’m including sleep in what I like to call the Healthy Lifestyle ‘Triple Reality Equation = Food + Fitness + Sleep’. Food It is important to have a personalized meal plan specific to your lifestyle and health needs. Here are my top three must have foods to include in your plan: Whole grains are a great source of carbohydrates, fibre, B-vitamins and iron, which regulates blood glucose levels (1), keeps your digestive tract moving and gives your brain fuel. Eggs are a source of the nutrient called choline. It plays an important role in keeping your brain healthy (2). Dark chocolate (one ounce or 28 grams/day) contains magnesium, which is a cofactor in protein synthesis, muscle relaxation and energy production (3). My Food Tips: Choose whole grain over white bread, dark chocolate over milk chocolate and include eggs for dinner once/week to increase both your mind and body energy for your healthy lifestyle. Fitness Adding a fitness strategy to your healthy lifestyle will provide a more positive mood and energetic body! About four years ago my fitness … Continue reading

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Posted in Brain Health, Digestive Health, Food Facts, Immune Health, Nutrition News, Skin Health | Tagged , , , , , , , , , , , , , , , | Leave a comment

Celebrate Physical Activity Month

What a great month to celebrate physical activity! May is often the kick off to summer. People make plans to open cottages, go camping and we start to think more about how to spend our time outside, starting with the first long weekend of the season.  May is National Physical Fitness and Sports Month. The campaign is to encourage physical activity and healthy habits. It works to engage, educate, and empower everyone to embrace a healthy lifestyle that includes regular physical activity. Physical activity is important for one's health, and it can be more fun than you think! Currently, 59% of adult Canadians are either overweight or obese. Not only is obesity a problem with adults, but also children. Approximately 26% of Canadian children are currently overweight or obese.  Therefore, having a regular exercise routine is as important as eating well. Physical Activity and Nutrition In order for your muscles to grow and to improve your strength, you need to feed them the right balance of macronutrients (carbs, protein, and fat) and micronutrients (vitamins and minerals) so they can effectively repair and recover from the strains placed on them during exercise.  Pre workout Muscles need to be ready to work before vigorous activity. … Continue reading

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Good Bacteria, Better Digestive Health, Happier You!

More and more people are aware of the food and health relationship. In an online survey of 1,000 adults conducted by the International Food Information Council (IFIC) in March and April 2011, 81% of respondents said they were aware probiotics might be good for the digestive system. In 2009, awareness levels were around 72% for probiotics while in 2007 were just 58%. What is a Probiotic? The word probiotic literally means ‘for life’. According to the WHO (World Health Organization), probiotics are living bacteria which, when consumed in sufficient quantities, have beneficial effects on health. How do Probiotics help Digestive Health? Scientific studies suggest that probiotics may play a major role in digestive health and may also help strengthen our natural defences. Some probiotics improve absorption of certain nutrients; others produce vitamins. Still others produce organic acids that fight the growth of harmful bacteria and play a role in the intestinal ecosystem. Try adding Activia probiotic yogurt to your meal plan for 2 weeks and see if you can ‘feel’ the difference! Other tips for a Healthy Digestive System Physical exercise accelerates digestion; it stimulates your system and assists with the action of the intestines. Just 30 minutes of brisk … Continue reading

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