Although breakfast tends to steal the spotlight as the most important meal of the day, lunch comes pretty darn close. In order to say properly fueled throughout the afternoon – keeping energy levels pumpin’, mood stabilized and cravings at bay (hello cookie drawers and vending machines) – it’s time to add some goodness into your mid-day meal.

Let’s keep it simple people. Use leftovers for lunch, follow these 3 simple guidelines and you are on your way to one super charged afternoon. Kapow!

Breakfast: Add in some colour, Protein + Fiber

1) Eat the (raw) rainbow - Regardless of what you choose to as your main meal, colourful vegetables are a must. With dark leafy greens as a base, the topping possibilities are endless – outstanding orange or red pepper, grated carrots & beets and chopped cucumber. Can you taste that rainbow? 

If salads aren’t your thing – no problem. Chop up your favourite veggies into sticks, and pair with scrumptious, nutrient dense dip such as hummus, guacamole or a Greek yogurt based dip.

2) Protein: Powerful protein, making an appearance again! And that’s because this marvelous macronutrient fills us up, for longer - keeping us satisfied throughout the course of the afternoon, right into the evening.

No brainer-burrito
Starting with a medium sized, whole grain wrap (not the extra, extra large version), use last night’s leftover roasted chicken, or ground turkey – and start filling it up. Sautee onions and peppers, add avocado, salsa, lettuce or cucumber – it’s totally up to you, and couldn’t be easier.

Vegetarian? Fill it up with beans and rice for a complete protein source. Gluten free? Opt for a corn tortilla or taco. Note that some of the large gluten free wraps available can be difficult to work with.

3) Fiber: We’re getting friendly with fiber, oh yes we are. We need this indigestible part of plants at lunch to help us meet our daily fiber needs, plus it helps reduce the risk of heart disease, type 2 diabetes, glucose levels and inflammation. It even supports weight loss goals, as it creates a feeling of fullness, helping you to eat less overall.

Quinoa & Lentil Patties
This quinoa and lentil pattie recipe makes about 20 small patties, which can be made in advance to facilitate an easy lunch for the week ahead. The quinoa/lentil combo provides a protein packed punch, as well as some serious fiber goodness. For the full recipe, click here.

Snack attack!
In order to keep blood sugar levels stable throughout the day, it is absolutely essential to always have a snack handy. This new habit will result in stabilized mood & energy, plus a reduction in erratic eating situations – ahem, we’ve all been there. Click here for my snack ideas handout – so you’ll always be prepared.

Snack happy!

Claire LeGresley, RHN

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By: Dr. Albert Huang, DC

Got the winter blues? Have a long day ahead of you? Are you feeling a little fatigued? If this sounds familiar, try giving your body a quick energy boost with these 6 uplifting tips.

1) Start your day with a balanced breakfast - A study published in the International Journal of Food Sciences and Nutrition showed that, 'a high-fiber, high-carbohydrate meal was associated with the highest level of alertness between breakfast and lunch.' The combination of fiber and carbohydrates provides energy in both the short and long-term.

For breakfast try having some complex carbohydrates in the form of whole wheat toast or high-fiber cereal with seeds or nuts. Add some yogurt with berries to get your protein, vitamins, and probiotics. A well-balanced, nutrient-dense breakfast is essential for your day's success!

2) Go for a walk - Sitting for prolonged periods causes blood circulation to decrease. A reduction in blood flow reduces gas and nutrient exchange causing fatigue. Recharge your system with a quick 5-10 minute walk. A brisk walk ramps up blood circulation and stimulates your nervous system. Changing up your static work environment or scenery with a walk can be invigorating for the senses.

3) Breathing Techniques and Meditation - The constant bombardment of environmental stimuli, stress, and busy lifestyle never provides a chance for our minds to relax. We often get in the habit of overworking and over-thinking which leads to over-exertion. This can negatively lead to a burn out or mental and physical exhaustion.

Take a few minutes out from your day to restore your energy and calm the mind. Practice some simple breath work or meditation by concentrating on the body's life force, known as prana. Sit on the floor in a comfortable position with your eyes closed. Sense the present moment and become aware of your physical body. Breathe in deeply through your nose and visualize your whole body filling with radiance and energy. Exhale; let go of any thoughts, tensions, or stress.

4) Power up with a Smoothie - Blending your favourite fruits and vegetables together with some protein powder, yogurt, and flax will provide you the right nutrition to get you through your day. The combination of protein, fiber, and mixed carbohydrates will increase your blood glucose in a sustained way to provide lasting energy. The vitamins and minerals will help keep you balanced and energized. Get a cup with a lid so you can refrigerate the smoothie and have it for a mid-day snack.

5) Music is the Answer - Make a play-list of your favourite uplifting songs and hit play whenever you start feeling low on energy. A good song can instantly boost your psyche and put you in a better state of mind. Neuroscientist have found that music has a positive effect on your immune system and stress levels. Music reduces stress by lowering cortisol levels; the stress hormone. A little two-step could give you the energy surge you need!

6) Find some Sun - Long winters and a lack of sun make for a bad combination leading to SAD - Seasonal Affective Disorder. Symptoms of SAD include tiredness, depression, difficulty concentrating, lowered sex drive to name a few.

Sunlight boosts our serotonin levels which enhances our happiness. Sunlight also increases the body's natural production of vitamin D which helps strengthen bones, the immune system, and controls hormonal function.

Try stepping outside for 5-10 minutes when the sun is shining to bask in its rays. Alternatively, this is the perfect excuse to take a vacation somewhere down south where the sun is glowing.

By: Claire LeGresley, RHN

What does “eating healthy” mean to you? Think about it, does it make you cringe a little bit? Does it make you feel like you’d be missing out, and you’d have to make gigantic changes to your diet and lifestyle?

In this series I hope to re-frame your ideas of what “eating healthy” means, not by taking anything away – but by adding the goodness in. It’s time to ditch your hang ups, and confusion about paleo, gluten and grains – from this point on – it’s simple, we’re just adding goodness in.

Breakfast: add in a Protein + a Fiber

Protein: Fuel your body with protein after a long nights slumber, and look forward to increased feeling of fullness and stabilized blood sugar levels. This will in turn help to control food cravings and instigate one marvelous mood.

1) Whole eggs

For the busy morning: Hard boiled eggs are where it’s at! Prepare half a dozen on Sunday night and your breakfast of champions awaits you. Sprinkle with paprika (or your favorite spice), pair with whole grain crackers or toast (see fiber) and you are on your way to a super charged morning.

2) Greek Yogurt

Greek yogurt is strained extensively to remove much of the liquid whey, lactose, and sugar- giving it its thick and creamy consistency. Prepare yourself, Greek yogurt contains twice the protein of any other regular yogurt and with very little sugar. This means you will be feeling fuller for longer, ensuring an improved mood and more stable energy levels – who wouldn't want that?

Fiber: The indigestible part of plant food keeps you regular (wink), helps to lowers cholesterol levels, stabilizes blood sugar levels, and supports weight management goals.

3) Avocado Toast

Swooping in as a surprising source of fiber (9 grams for ½ an avo), this fruit pairs perfectly on a slice of whole grain toast, topped off with a dash of sea salt and pepper – hello fiber goodness. Going gluten free? There are many gluten free breads on the market, so keep your eye out for those containing whole grains (such as millet) and with limited ingredients. Now go forth and spread that avocado love.

4) Quinoa Flake Porridge

It’s time to switch up typical oatmeal and breakfast cereals – variety is the spice of life, no? Quinoa flakes are just quinoa that’s been rolled to create a thin flake. It cooks in a flash (90 seconds) and provides 4 grams of fiber – double that by adding one tablespoon of chia seed – and you’re left with twice as much fiber than in bran flakes. Can I get a high – five?

This is gonna be good,

For the full blog post, and more tips on adding goodness in, visit www.clairelegresleyrhn.com

By: Dr. Sarah Vincent, ND

Vitamin D is essential to your body’s functioning and overall health. Vitamin D is a fat soluble vitamin so it requires fat in order for it to be efficiently absorbed by your body.  Vitamin D helps the body absorb calcium from food and supplements which helps build bone density. 

What does vitamin D do? 

It helps your body absorb calcium to help build strong bones and teeth, it strengthens your immune system (and may inhibit the development of autoimmunity), it strengthens your muscles, helps with cell differentiation (prevents abnormal cell growth) and helps to carry messages in your brain and may help with mood and cognitive function!

Which foods have significant amounts of vitamin D?

Have some fish for dinner! Fish such as snapper, whitefish, mackerel, salmon, trout, halibut, sardines, herring, and tuna are highest in vitamin D. Fortified beverages such as cow, soy, almond and coconut milks also have significant amounts. Mushrooms are not typically a good source of vitamin D, but some companies are now growing their mushrooms under UV light to promote vitamin D production. Dole’s Portobello mushrooms are grown this way and will give you roughly 400IU of vitamin D per cup of diced mushrooms.

Get outside!

If you spend a lot of time outside in the summer, you’re likely getting a healthy dose. Solar UVB (ultraviolet-B rays: wave length 290-315nm), stimulate the production of vitamin D in your epidermis. Most people can get their full requirements of vitamin D, just from being out in the sun two to three times a week for 30 minutes! 

So how do you get the vitamin D that you need? According to Dr. Holick, as little as 5-10 minutes in the sun, three times a week, at peak times (between 11am and 2pm), during the months of March to late October, should be enough for the average light-skinned individual to get their required dose and provide storage for vitamin D shortage during the winter, with minimal risk of skin damage. (3) Note that light exposure through a window doesn't work.