The Best Sources of Vitamin C

Vitamin C is well known as an antioxidant and is important in protecting the body against free radicals. It also is a major factor in creating collagen, and supporting brain health. Public Health recommends daily intake to be between 75-90 mg of Vitamin C per day, but many nutritional therapies and studies point to much higher doses of Vitamin C. If you are going to supplement with Vitamin C, look for Non-Gmo sources with limited additives. I like the brands AOR and Thorne for supplementing.

Oranges are always spoken about for their high levels of Vitamin C, but there are many other fruits and vegetables with impressive levels of this important nutrient!

The following is a list of fruits and vegetables with very high levels of Vitamin C:

Papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, orange, kiwifruit, cantaloupe, cauliflower.

What is the best way to get a good dose of Vitamin C? Eat a diet rich in a variety of colourful fruits and vegetables, including some from the list above.

Nutrition Tip – Lemon Water

Have you ever had lemon water or heard of people that swear by it? It has a bunch of benefits and is worth checking out for yourself!

Why add lemon to your water?

1. It aids in digestion and helping to breakdown your food.
2. It makes water taste delicious, and you will probably drink more!
3. It helps stimulate and detoxify the liver.

Try adding the juice of half a lemon to 500 ml of water, and enjoy first thing in the morning before breakfast! This well help in detoxification, and digestion and it tastes great.

Health Tip – Easy Salad Dressing

Bottled salad dressings are usually made with low quality “vegetable” oils like canola oil, safflower oil, sunflower oil or a mixture of the above. They also usually have high amounts of sugars and preservatives added!

Making your own salad dressing at home takes only a moment, and is a healthier and more impressive option! Here are some guidelines for creating the perfect at home salad dressing.

3 Tablespoons extra virgin olive oil
3 Tablespoons apple cider vinegar, lemon juice, or lime juice
cracked salt and pepper to taste
1 teaspoon raw honey
1 teaspoon grainy mustard
1 clove crushed garlic
optional spices: basil, oregano, thyme
Place all ingredients in a small jar and shake until mixed thoroughly!

Depending on how much salad dressing you like you can increase the quantities and have enough for the entire week. Just store in the fridge, in an airtight container. This recipe makes enough salad dressing for a serving of 2.

Health Tip – Oil Pulling

Oil pulling is a natural way to improve oral and dental health, and also detoxify your body. It’s a tradition from ancient Ayurvedic Indian medicine, used to create balance and overall wellness in the body.

How does it work?

Many toxins are naturally lipophilic, meaning they are attracted to fatty substances. By swishing oil in the mouth the thought is that toxins are pulled from the glands and blood vessels in the mouth, and that bacteria is dislodged from the crevices in the mouth – leaving a healthy and clean mouth. 

How is it done?

1 tablespoon of high quality (organic, cold pressed) coconut oil, or sesame oil is placed in the mouth, first thing in the morning. Do not swallow! Gently swish the oil around (coconut oil will melt from the heat of your mouth) for 15-20 minutes.

Make sure to reach all corners of your mouth, without swallowing the oil.

This process can be quite meditative. At the end of the time spit out the oil, into the trash can or toilet (not the sink), and do not swallow. The discarded oil will be full of bacteria and toxins.

Brush your teeth after discarding the oil. Make this a daily habit, and notice the changes to your oral health!

Nutrition Tip – How Much Water?

This is a question I get asked a lot, and an important one at that. Hydration is a vital component for proper body function, never mind energy levels, metabolism, and recovery. Most people are chronically dehydrated and don’t even know it!

Like many nutrition tips, there is a lot of conflicting information about how much water we should drink. Use this simple equation to find the minimum ideal amount of water for you.

(weight in pounds) / 2 = (water in ozs)

Ex. 160 lbs/2 = 80 oz of water

In this example 80 oz of water is the minimum ideal amount. This is ten 8 oz glasses of water! (1 cup = 8 oz)

If exercise is involved, you want to increase the amount from that. Find your ideal amount of water to drink per day – and plan to get at least that much. Bringing a reusable water bottle with you is a great place to start.

Start hydrating today!

how much water

Nutrition Tip – Steaming vegetables

We all know the importance of eating lots of green vegetables on a day to day basis, but the question is often how to incorporate them into meals? One of the easiest ways to cook vegetables, that actually increases the nutrition you receive from them is by steaming them.

steaming vegetables

By gently steaming vegetables before eating them you soften the fibres, which make them easier to digest, and bring out their natural flavour and vibrance.

Green vegetables: kale, spinach, swiss chard, broccoli, zucchini, green beans, asparagus.

Try steaming any of these green vegetables, over boiling water for 3-5 minutes. You want the greens to be a nice bright colour, and still have a little crunch – this is their optimal nutritional state! 

Ideas for topping your greens:
-Fresh lemon juice
-Cracked pepper and Himalayan salt
-Extra virgin olive oil
-Crushed garlic
-Hot sauce
-Coconut oil

The perfect addition to any meal 🙂 Bon appetite!

Nutrition Tip – Improving Digestion by Eating Fruit

Food combining is the concept of eating food in certain combinations for overall health, improved digestion and weight loss.

There are many concepts in food combining, but the most basic principle (and the most effective!) is to separate fruit from other foods. Fruit digests much more rapidly than grains, meats, dairy, starches, proteins and fats. If fruit is eaten with or after other foods, it can actually begin to ferment and cause gas and bloating!

Food Combining

It’s best to eat fruit on its own away from meals, or 15-30 minutes before a meal.

Eating fruit before a meal can actually jump start your digestion and metabolism, and often crush cravings for sweet foods after eating!

Fitness Tip: Get Real!

If you have kids you may have realized this a few weeks ago, but if you don’t, you may be like me and just realized this week:


September is a busy time of year for fitness because a lot of people start to “get back on track” after a summer of vacationing and indulgences. Have no fear though, we’re here to help!

My fitness tip this week is: Get Real!!

What I mean by this is to be realistic with your time. People tend to get excited when getting back into a routine and want to workout for 5+ hours a week. If you’ve taken the summer off, this is highly unrealistic.

Take a minute to look at your schedule, find the pockets of time you can actually commit to and work on making that happen. I’ll bet that even that will be a challenge.

Good luck!