Healthy Eating Blog


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Healthy Eating Guidelines Are One of The Keys To A Healthy Lifestyle

Healthy eating guidelines are easy and are the first step to help you choose healthy foods to eat. Following healthy eating plans is important if you want to give your body the nutrients needed.

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Healthy Snack Food

What proportion of calories an adult consumes each day as a snack? answer = 25%

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Everyday Minerals, Facts about Minerals. All You Want to Know about Minerals

Taking vitamins is essential but taking your everyday minerals,including major minerals and others is also very important because vitamins and minerals are working together as a team.

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Taking Nutritional Vitamin Supplements,Choose The Best Nutritional Supplement

Why? Because by taking high quality nutritional vitamin supplements you get the 59 nutrients,fat soluble vitamins,water soluble vitamins,minerals your body needs, everyday, for his proper functioning.

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Healthy Food For Toddlers, Healthy Food Snacks, To Help Them Grow Healthy

Healthy food for give them the energy needed to explore and discover the world surrounding them. Healthy eating habits for kids begin at an early age.

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Choosing Food For Skin, Healthy Skin Diet...Because You Are What You Eat

How to get healthy skin? By choosing chemical free cosmetics and by eating plenty of food for skin. The best foods for skin, foods for healthy skin are easy to incorporate to your daily diet.

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A Healthy Eating Diet And Some Healthy Eating Guidelines Can Improve Your Health

Being healthy is one of the most precious gift of all. Preventing illness can be possible if you follow some easy healthy eating and living tips and if you choose healthy foods to eat.

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The Benefits Of Naps and Are Naps Healthy?

Do you feel tired in the afternoon? If you can sleep at work, I mean taking naps, power naps will help you to enjoy the benefits of naps. After a quick nap you'll feel energized and refreshed.

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Aloe Vera For Skin, Aloe Vera Properties And Aloe Vera Uses

The use of the "burn plant" or if you prefer the use of aloe vera for skin and the aloe vera health benefits are well known. Aloe vera which means "true aloe" has been used for thousands years!

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Would You Like A Glowing Skin For The Holidays?

Of course you would like :-))Health and beauty on your plate = Glowing skin for the Holidays!!

  • Omegas found in fish help to regenerate skin
  • Spinach, peaches, carrots: they give glowing skin and reduce damage due to sun exposure and pollution
  • Learn more about it

    Continue reading "Would You Like A Glowing Skin For The Holidays?"

    Precious Vitamin part 4

    Cereals are one source of these vitamins that help your body use the energy from the foods you eat. What are these vitamins? Learn more about it.

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    Presious Vitamin Part 3

    This is one of the most popular. Linus Pauling has popularized its use. What is that vitamin? Learn more about it.

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    Precious Vitamin Part 2

    This vitamin keeps your skin healthy and helps you see in the dark. It is found in pumpkin, carrots, sweet potatoes...What is that vitamin? Learn more about it

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    Precious Vitamin

    This vitamin helps your body absorb calcium and phosphorus.It is found mainly in milk..what is that vitamin?Learn more about it

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    How Much Do You Need?...Benefits of Calcium

    Calcium has many roles, but you have to consume or take enough of it.

  • Chidren between 4 and 8 years old need around 700-800 mg/day
  • Teenagers between 9 and 18 years old need around 1200 mg/day
  • Women who are pregnant or breastfeeding need between 1000 and200 mg/day
  • Adults from 19 to 50 years old need 1000 mg/day
  • Adults 50 years old and up need around 1200 mg/day
  • Continue reading "How Much Do You Need?...Benefits of Calcium"

    Pamper Yourself

    It's the perfect time of the year to take care of yourself. Try these homemade skin care recipes and have fun!!

    Continue reading "Pamper Yourself"

    Healthy Eating and Stress..

    Chronic stress decreases the function of your immune system....This is not a secret most people know that.

    Do you know that stress decreases the amount of calcium in your body?? Make sure you consume enough clacium during perion of stress. See the link below about healthy foods to eat.

    What can you do to help relieve all this stress??? Go outside and take a walk, only 30 minutes a day will do the trick. You don't believe me...?? give it a try for a week....better that than taking pills don't you think?

    Being outside has a beneficial effect on the immune system and it helps reduce the negative effects of stress....and it's free!!!!!

    When you walk outside it is important to look straight ahead (not the at your feet) and take deep breaths! AHhhhh...And why not singing a song you like?!!

    Continue reading "Healthy Eating and Stress.."

    How To Prevent Winter Illnesses? Part 2...

    As we have already seen, food plays a key role of protection against winter illnesses.

    Another important factor is the number of hours devoted to sleep.

    Sleep allows the maintenance of good, physical and mental health. It also allows the immune system to be more resistant to minor diseases of winter.

    A lack of a few hours of sleep: not very serious.

    But a lack of several hours of sleep weakens the immune system and makes it more vulnerable.

    Tomorrow, I'll talk about another factor that can help you prevent or control winter diseases..

    Click the link below to see all the benefits of good sleep

    Continue reading "How To Prevent Winter Illnesses? Part 2..."

    How To Prevent Winter Illnesses? Part 1..

    Preventing winter cold and flu involve maintaining a strong immune system:ie resistant to infections.

    To do this you must consider four factors:

    Today, let's have a look at the first one: Healthy eating

    The food you eat can be good for you but can also weaken your immune system (too much sugar is a good example).

    The solution: eat a balanced diet that includes 6 to 10 servings of fruits and vegetables per day.

    If these foods are not part of your daily menu, it'll be easier for you to start with 2 servings per day and gradually increasing your number of serving.

    Tomorrow, I'll talk about another factor that can help you prevent or control winter diseases..

    Continue reading "How To Prevent Winter Illnesses? Part 1.."

    Healthy Eating: Do You Really Know The Amount Of Trans Fat You Eat Everyday

    To know the trans fat content of food, here is a small and very simple equation:

    On the Nutrition Facts lable, take the figure representing the trans fat, multiply by 100 and then divide by the number representing lipids.

    Here is an example for a pastry (45 g)

    Calories = 200

    Fat = 10 g(Saturated = 0.1 gTrans = 1 g)

    Cholesterol = 0

    Sodium = 70 mg

    Carbohydfrate = 20 g(Fiber = 0 gSugars = 12 g)

    Proteins = 2g


    1 g trans fat x 100 / 10 g fat = 10%

    The trans fat content of this pastry is 10% of its total fat content. Here in Canada the maximum recommended by Health Canada is not eat too many of these pastries!!!

    Healthy Snack Food

    Back to school also means lunches and snacks. Did you know that they accounted for almost half of the daily calories and nutrients.

    What are the benefits for your child to have 1 or 2 snacks per day at school?

    What if I tell you that he will learn more easily if he eats a nutritious meal at lunch time and 1 or 2 snacks...

    Continue reading "Healthy Snack Food"

    What a difference quality supplements can make!

    Hi, I am a true believer in healthy eating and high quality nutrional vitamin intake. I have been taking USANA supplements for over 2 years now and

    Continue reading "What a difference quality supplements can make!"

    Ready To pack Lunch For Back To School?

    Next week will be the new school year for thousands of children around the world.

    I hope you had a great summer and a wonderful holiday.

    Ready to prepare fun and healthy lunches for your kids?

    Here are some tips!

    Continue reading "Ready To pack Lunch For Back To School?"

    Healthy Eating And Your Hair

    Your hair has a life cycle of about four years.

    Hair loss affects both women and men.There are several factors that affect hair growth including the foods you eat.

    Undernourished hair grow slower, become fragilent, dry and detach from the follicle.

    This is why it is so important to have balanced diet, and a diet rich in B vitamins.

    Avoid to drink too much coffee, soft drinks, alcohol and reduce your consumption of salt.

    Continue reading "Healthy Eating And Your Hair"

    Ingredients You Should Avoid

    Here are some ingredients to avoid when buying sunscreen because they have estrogenic properties, are unstable to light and penetrate the skin which can cause allergies:

  • Benzophenone
  • Methylbenzylidene camphor-4-(4-MBC)
  • 3-benzylidene camphor (3-CO)
  • Para-amino benzoic acid (PABA) and Padimate-O
  • Octyl-methoxycinnamate (WTO)
  • All-paraben
  • Fragrance
  • It's about being careful with the sun but also with the products we apply on our skin!

    Continue reading "Ingredients You Should Avoid"

    Healthy Eating: Strawberry 101

    It's strawberry season here in Quebec!! I went to pick up some last week and I tought that you might like to get some informations about this little fruit.

    Here are some facts and some strawberry nutrition facts

  • Strawberry is a food rich in vitamin C
  • A cup of strawberries contains more vitamin C than an orange
  • It is also rich in antioxidants, which are chemical compounds that may prevent certain cancers and cardiovascular diseases
  • Enjoy fresh strawberries, pick your own, it's ideal and fun. Go early in the morning and choose red and firm strawberries
  • Strawberry ceases to ripen once picked
  • To prevent water from seeping into the flesh, wash strawberries just before use and remove the tail after washing
  • Very sensitive to temperature changes. Store them in the drawer of the refrigerator. Never store on the counter
  • Will keep up to 3 days in refrigerator. A tip: take them out of the fridge a bit before eating ... they will be tastier
  • To freeze: wash, hull them, spread them on a plate, put in the freezer, once frozen put them in freezer bags and return to freezer
  • Strawberries are used in many desserts
  • Add strawberries to your salad ... delicious!
  • Make a salsa: mix strawberries, mango, lemon juice and basil...goes perfectly with a delicious fillet of white fish
  • I hope you'll enjoy this wonderful little fruit as much as I do!

    Healthy Eating: Why Not Try Goji Berries?

    Fruits, and especially berries contain the most powerful antioxidants and photonutrients of Mother's nature.

    The problem is that we don't consume the quantities required to maintain optimal health.

    Fortunately for us, there are small berries more miraculous than others... even if you eat only small amount of them you'll get a lot of benefits. Goji, a small berry from Himalayas, is a very beneficial food for your health.

    Scientists call this little red berry a treasure!

    Here are the benefits:

  • Increases energy and endurance
  • Helps to normalize blood pressure
  • Reduces cholesterol
  • Helps to lose weight
  • Helps to restore hormonal balance
  • Accelerates healing
  • Improves digestion
  • Improves sleep
  • Improves vision
  • Improves memory
  • Relieves stress and anxiety
  • Balances the immune system
  • Strengthens the heart
  • Strengthens bones
  • To fully enjoy all the benefits of the Goji berry, a daily and prolonged consumption is recommended. Try dried Goji berries or Goji juice.

    Healthy Eating: Why Not Try Noni?

    The Noni fruit from the islands of French Polynesia, is part of the daily menu of local residents.

    The healers use the Noni for centuries to treat different problems and infections:

    • Digestive problems such as diarrhea
    • Cough & Cold
    • Eye infections
    • Toothache
    • Rheumatism
    • Skin problems

    Noni juice can be a good natural remedy!

    Healthy Eating, Why Not Try Acai Berries?

    Did you know that acai berries contain 30% more antioxidants than red wine grapes?The acai berry comes from a palm tree found in South America. The natives of the Amazon use this berry for centuries.


    • Aid the proper functioning of the cardiovascular system
    • Helps to maintain a strong immune system
    • Protects tissues against free radicals, specifically the delicate tissues
    • Promotes clear and healthy skin
    • Helps to lose weight

    Here are several good reasons to add these small berries to your diet!

    Easy Tip: Healthy Eating Habits For Kids Should Include Funny Snacks

    Kids love to dip don't they?

    They'll eat with enthousiasm everything you serve them if they can dip into something.

    Try some fruits dipped

    • in yogurt or
    • in dark chocolate melted

    Or raw vegetables dipped

    • in a dip made with plain yogurt and mayonnaise or
    • homemade hummus

    your children will enjoy it for sure, they will consume lots of vitamins without even knowing it and you'll be a mom, a dad, a babysitter, or a grandparent very happy!!!

    Try to include seafood in your healthy eating

    Did you know?

    Seafoods are full of vitamins.

    The scallop for example is a very good source of vitamin B12 which is essential for the proper functioning of the nervous system and cardiovascular health.

    Enjoy it in a stir-fry, in a fish soup or just wrapped with bacon and grilled on the BBQ.

    Healthy Eating Recipe: Tropical Smoothie

    Spring is finally here!

    Here is an easy smoothie's recipe

    • 3/4 cup of mango chunks and mixed berries
    • 1 cup of unsweetened pineapple juice
    • 3/4 cup of vanilla frozen yogurt

    Place all ingredients in a blender. Add a little pineapple juice if desired to make the mixture more fluid.


    • Smoothies are best served very cold. Put the blender recipient and your glasses in the freezer 15 to 30 minutes before preparing and serving the smoothie
    • Frozen yogurt can also be replaced by regular yogurt
    • ENJOY!!!!!

    Healthy eating...Herbs

    Herbs for the skin or hair?

    Did you know that herbs such as basil, mint, oregano, parsley, rosemary, sage, thyme .... all are good for skin?

    • Basil: Has tonic properties
    • Mint: It stimulates the skin, is antibacterial and antiseptic
    • Oregano: Promotes lymphatic drainage
    • Parsley: It lightens skin
    • Rosemary: It reduces the appearance of age spots, scars
    • Sage: Good against dandruff
    • Thyme: Natural astringent, gives a pretty nice looking skin
    • For homemade skin care recipes please have a look at:

      Continue reading "Healthy eating...Herbs"

    Need More Energy, Choose Healthy Eating Foods

    Busy schedule, shorter days ... everyone at some point lack of energy. Here are some super foods that can help you.

    • Nuts contain a lot of fiber, fat and protein which are all sources of energy. Compared to carbohydrates, proteins provide a long-term energy. Eating nuts for your snack is an excellent idea. You can also add some to your salads, pasta
    • If you want to eat sugar, try some unsweetened dried fruits such as apricots, prunes, raisins and cranberries. The natural sugar they contain will give you energy and the fibers will prevent the loss of energy following the absorption of sugar. (it happens when you eat candy or drink energy'll feel energized but not for too long)
    • Iron. Proteins contained in beef and legumes are the best source of iron. Iron, a mineral that is very important, ensures the proper functioning of the immune system, promotes circulation of oxygen in the body and the transformation of food into energy. To maximize the absorption of iron, combined iron-rich foods and foods rich in vitamin C
    • The most important thing to remember is to eat at each meal and snack foods high in protein and fiber to avoid a lack of energy.

      Continue reading "Need More Energy, Choose Healthy Eating Foods"

    The virtues of olive and what to do with its oil?

    The olive tree has many virtues: Its oil moisturizes, has a powerful anti-aging effect due to the polyphenols, helps your skin and hair to regenerate and helps to heal wounds.

    The oil is rich in vitamin A and E and essential fatty acids. Olive oil is a vegetable oil it contains

    • triglycerides which reconstitute the cell membrane
    • antioxidants that fight against premature aging
    • it also contains unsaponifiables (components of an oily mixture that fail to form soaps) that stimulate the production of collagen and elastin

    So to have shiny hair, for softening your elbows or knees and soothe dry and cracked skin, nothing better than olive oil! "

    Informations you should know about sodium

    Salt is essential to maintaining good health, but too much salt can also be harmful.

    If you eat a lot of processed foods chances are you consume too much salt per day. Be also aware that the sodium content of the same product can vary from one country to another! If we compare the same kind of cereal, All-Bran Kellogg example, there is three times more sodium in the Canadian version that the one sold in the United States!

    A fast food meal can contain up to 7000 or even 8000 mg sodium. For those suffering from heart disease, consuming more than 4,000 mg of sodium for one meal can be fatal!

    Fortunately, the pressure is big on the food industry and measures are or will be taken to reduce the amount of sodium in foods. It is therefore important to read food labels.

    Continue reading "Informations you should know about sodium"

    Time of Celebration = Poor Digestion and Stomach Pain ... Not Necessarily With These Easy Tips

    It is easy to overeat during the holidays ... and all this food can disrupt the digestive system.

    Here are some tips to help you with your digestion.

    • GINGER: Ginger is a natural anti-inflammatory and anti-nausea and contains gingerol, an antioxidant, which helps maintain good health. Add fresh or ground ginger to your tea or soup to relieve stomach aches
    • PROBIOTICS: Probiotics are good bacterias that are found naturally in the digestive system. Daily consumption of probiotics promotes proper digestion and relieves stomach ache because they contribute to the balance of intestinal flora by destroying harmful bacteria. Yogurt is a good source of probiotics (cooking kills the probiotics)
    • WHOLE GRAINS: Whole grains promote the action of good bacteria in the digestive system. It is important to consume at least 3 servings of whole grains per day such as whole wheat, barley, brown rice etc
    • Happy Holidays

    Autumn Blues

    The transition from summer to automn is difficult for many people.

    When comes November, we often lack of enthusiasm, sleep, our morale is low, we suffer from anxiety and tend to eat too much sugar and fatty foods.

    What can we do about it?

    1-Avoid processed foods. It has been shown that people who follow the Mediterranean diet (lots of whole grains, fruits, veggies, legumes, nuts and seeds, olive oil, fish, moderate consumption of red wine, garlic, onion..) were less likely to suffer from depression

    2-Try "plants". St.John's Wort, for example, is known to be effective for changing mood. It promotes relaxation and improves the condition of people affected by the lack of light during fall and winter and it stimulates the pineal gland located in the brain that produces melatonin naturally.

    Passiflora, Valerian and Chamomile can also help to reduce stress, nervousness and facilitate relaxation. Always consult your physician before taking any natural products if you take medications

    3-Omega 3 are known to ward off depression so be certain to consume enough

    4-Drink water to be well hydrated and awaked

    5-Be positive

    6-Take some time for yourself!!

    Wonderful Vitamin C

    Vitamin C has benefits that we can ignore. It is essential to have a strong immune system...especially in these times of pandemic influenza H1N1.

    One in 4 in North America doesn't obtain the minimum intake of vitamin C recommended daily.

    If you take supplements you must choose the right vitamin C. The best is vitamin C as calcium ascorbate because it will be better absorbed by the cells, is gentle on the stomach. Vitamin C can significantly reduce the intensity and duration of colds.

    And don't forget...It is better to take vitamin C every day and not just when you feel sick.

    Continue reading "Wonderful Vitamin C"


    Happy Halloween!!

    Halloween is a party and kids love it! But don't forget your healthy eating habits. The best solution, after sorting candy, is to establish rules in advance ... limite the number of candy your child can eat per day, tell him that he has to eat his portions of fruits and vegetables, and that he has to brush his teeth properly no matter what. When children know what to expect, instructions are better respected.

    And do not forget:

    -Pumpkin seeds are a snack rich in protein. Simply wash, dry, put them on a plate, add oil and salt and bake at 350 degrees for about 20 minutes.

    -Add pumpkin to your soup

    -The pumpkin puree can also be used in the preparation of pie or muffun

    Halloween is fun and happens once a year ... so enjoy it!

    Swine what?..Swine Flu

    Are you confused about all the informations about H1N1 virus? Is the vaccine safe? Are you going to get it?

    There is so much confusion about all this...

    The vaccination campaign will begin shortly here in Quebec,Canada and yesterday I heard that pregnant women aren't going to get the vaccine yet. WHY? They are not sure...not sure that the vaccine will not harm the baby...!!! And you, are you going to get harm in the long run if you get the vaccine? It would be better not to take any chances don't you think?

    Keep your immune system strong!! That is the solution. Eat healthy foods, take high quality supplements and probiotics, wash your hands, stay at home if you're sick are the best advices you can follow.

    You can also try some "natural tips" such as eating a few basil leaves in the would be less harmful than the vaccine!!!

    Healthy Eating Breakfast to Loose Weight

    Too many people still skip breakfast... and we all know that breakfast is the most important meal of the day. Breakfast allows your brain to function.Eating breakfast every morning can help you to loose and to manage your weight. How?...

    The intake of carbohydrate should be more important at breakfast than other meals of the day ...that doen't mean you have to eat sweet jam, donuts and more. Rather eat wholemeal bread, whole grains, fruits. If you like to drink orange juice in the morning, limit your intake to a small glass because it doesn't contain any is better to eat the whole fruit. A balanced breakfast, containing protein and fiber, will reduce your craving for sweet foods. If you skip breakfast the chance are that you'll overeat and choose sugary and fatty foods at snack time or lunch time. Too long without foods....your body will get a signal of starvation which will result in a slower metabolism and storage of food subsequently consumed as fat. Hence the importance of taking time for breakfast!